Tag: Palestra Monterotondo

GWM WOW – SATURDAY WOD 06.08.22 “ WESLEY’S WOD”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up – Hand stand Push Up

CONDITIONING

“WESLEY’S WOD”

  • For Time (with a Partner)
  • Buy-In:
  • 56 Box Jump-Overs #60-50
  • Then, 22 rounds of:
  • 5 Handstand Push-Ups
  • 27 Double-Unders
  • 3 Power Cleans #52.5-35
  • Cash-Out:
  • 1,108 meter Run

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GWM WOD – BENCHMARK WEDNESDAY – 03.08.22 “FIGHT GONE BAD”

MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull


2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row


CONDITIONING

“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 15.05.19

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G WOD – THANKS GOD IT’S FRIDAY 29.07.22 – ”RED LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk

WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch

2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest

CONDITIONING

“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups

  • Complete 7.5m handstand
    walk after each set of pull-ups or 3 Wall Walk
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G WOD – MONDAY 18.07.22 – “HAVE A NICE DAY”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2

3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & MOBILITY

10 minute HSPU

CONDITIONING

“HAVE A NICE DAY”*

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3 minute then:

Bring Sally Up Push Up Test


*compare to 12.06.20

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MGW WOD – SATURDAY PARTNER WOD 16.07.22 “ KATE & FRIEND”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
400m Easy Jog
10 Shoulder Press ( empty barbell )
10 Step Up
40m Single Unders

1 Round
10 Push Press ( empty barbell )
10 Thrusters ( empty barbell )
10 Box Jump
20 Double Unders

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Thrusters

CONDITIONING
“KATE & FRIENDS”

Fot Time 10 ROUNDS I GO YOU GO

10 Wall Ball Shots #9/6

30 Double Unders

rest 1/2 time max 5′

Then:

For Time

210 Double Unders

140 Burpees Box Jump Over

70 Push Jerk #52/35

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G WOD – WEDNESDAY 06-07-22 – ”BURPEES TARGET”

WARM UP MOBILITY & WARM UP

AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Burpees

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“BURPEES TARGET”*

FOR TIME
100 Burpees-to-Target (12”)

*compare to 09.02.22

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G WOD – SATURDAY 11.06.22 -BENCHMARK ”MAXTON ”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Pull Ups

CONDITIONING

“MAXTON“
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees

  • Wear a vest if available

Alternate work and rest with a partner.

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MW WOD -TUESDAY 17.05.22 – “REINFORCED”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift


SKILLS & SPECIFIC WARM UP

DEADLIFT

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches

CONDITIONING
“REINFORCED”

3 Rounds For Time:
800m Run
50 Deadlifts #43/30

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