Palestra Mentana

MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean – Push Jerk

CONDITIONING

“TABATA 8 x 20/10”

Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements

M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“CALF DESTROYER“

4 rounds for time:
400 mt Run
75 Double Unders

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

W WOD –THURSDAY 25.02.21 – “DEADLIFT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes

GWM WOD – MONDAY–22.02.21 – “THE ALTERNATIVE”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
5 Burpees
5 Pause DB shoulder press ( single arm )
3 sec DB dip holds (front rack, upright)
5 Sit-Ups

CONDITIONING
“THE ALTERNATIVE”

2 rounds for time:
20 Burpees
30 Double DB Push Press, #22.5/15 kg
40 DB Sit-ups, #22.5/15 kg
60 Double Unders

GM WOD – THANKS GOD IT’S FRIDAY 19.02.21 – “YOUR BODY IS THE KEY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

MGW WOD – WEDNESDAY 17.02.21 – “SMUSH ”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“SMUSH”

5 Rounds for time:
200m Run
12 BB Push Up
12 Bent Over Row #70%BW

GW WOD – TUESDAY 16.02.21 –”BARPULL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
10 Scap. Retraction push Up
5 Judo Push Up
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Add. Weight Every Round)
8 Bar Facing Burpees
8 Sumo Deadlift High Pull

CONDITIONING
“BARPULL”

For time:
21-18-15-12-9 reps
Bar Facing Burpees
Sumo Deadlift High Pull #61/40

W WOD – MONDAY 15.02.21 – “PAINT BALL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press

SKILLS & SPECIFIC WARM UP

Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal

When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70

CONDITIONING

“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6