Palestra Monterotondo

WG WOD -WEDNESDAY 29.11.23 – “HIP QUESTION”

MOBILITY & WARM UP

3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left

SKILLS & SPECIFIC WARM UP
DB Snatch Progression:

2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches

Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump

2 sets:
4 alternating DB hang power snatches
4 box jump-overs

CONDITIONING

“HIP QUESTION”

8 rounds for time:
8 alternating DB hang snatches #22.5/15
8 box jump-overs #75/60

Wg WOD – BENCHMARK MONDAY 27.11.23 – “MAKE A BEAUTIFUL SMILE”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull – Kipping – Toes to Bar

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Deadlifts High Pull, 2 Toes to Bar
3 Deadlifts High Pull, 3 Toes to Bar
4 Deadlifts High Pull, 4 Toes to Bar

“MAKE A BEAUTIFUL SMILE”

For Time:
21 – 15 – 9
Sumo Deadlifts High Pull #52/35
Toes to Bar

Post-workout:
EMOM 10:
5 barbell good mornings #52/35

WM WOD -PARTNER SATURDAY 25.11.23 – “NOT FOR EVERYONE, BUT FOR ANYONE” – aka “happy birthday ciaccarello”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH PRESS

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press

CONDITIONING

” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:

34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg

Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster

W WOD – HEAVY THURSDAY 23.11.23 – “BACK SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Back Squat

BACK SQUAT LOADING
1 Set
10 Back Squats (barbell)
3 Sets
3 Back Squats (increasing load)
1 Sets
5 Back Squats (moderate weight or desired starting weight)

CONDITIONING
“BACK SQUAT”

Every 2.30 min x 7 sets
5-5-5-5-5-5-Drop Off -10% x 3 drop set 10-10-10 or untill failure
Back Squat

Then:

100 Weighted Sit Ups for time #DB 22.5/15

Beginner Option:
Back squat 8-8-8-8-8

MW WOD – WEDNESDAY 22.11.23 – “NANCY WAS WRONG”

WARM UP

1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks

1 set:
10 wall-ball front squats
10 push-ups to down dog

1 set:
10 wall-ball push presses
10 up-downs

1 set:
10 wall-ball shots
10 burpees over the object

SKILLS & SPECIFIC WARM UP

Overhead squat – Squat Therapy

On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.

CONDITIONING
“NANCY WAS WRONG”

5 rounds for reps:
On a 3:00 clock:
400 mt Run
AMRAP Overhead Squat #52/35
Rest 1:00 between rounds.

gM WOD – benchmark monday 20.11.23 – “the ghost”

MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row

CONDITIONING
“THE GHOST”

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.

Target: 80-100 calories; 60-90 burpees; 300+ double-unders.

M WOD – THURSDAY 16.11.23 -“SPOT THE FLOW”

2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups

2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20

SKILLS & SPECIFIC WARM UP

Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Calculate Drag Factor

1 set:
250-m row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“SPOT THE FLOW“

For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m

beginner option if you don’t close the 250 mt test in less than 1 minute:

For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m

Substitutions:
Bike Erg | 2 x distance
Assault Bike | 2.5 x distance
SkiErg | same distances
Run | same distance as beginner option

GW WOD – benchmark wednesday 15.11.23 – “open 12.3”

MOBILITY&WARM UP

Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Push Press / SIde
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jump

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
Rest 1:00 between sets.

1 set:
12 box jumps
9 push presses
6 toes-to-bars

BREAK

“OPEN 12.3”

AMRAP 18
15 box jumps #60/50
12 push presses #52/35
9 toes-to-bars
– Step down from the box.

GW WOD -THANKS GOD IT’S FRIDAY 10.11.23 – “RED LIGHT, GREEN LIGHT”

MOBILITY&WARM UP

EMOM 12
:40 Samson stretch
:40 knee push-ups
:40 bent-over rows (empty bar)
:40 scap pull-ups
:40 good mornings (empty bar)
:40 push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping – Pull Up

3-4 rounds:
5 push-ups
5 kipping pull-ups
5 deadlifts
-Build in deadlift load each round to working weight.

CONDITIONING

“RED LIGHT, GREEN LIGHT”

3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts #83/61 kg

Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest 1:00.

M WOD – THURSDAY 09.11.23 -“SHORT VO2”

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up

CONDITIONING

“SHORT VO2“

10 x 400m Run@ 75-80% FC Max (Zone 2-3)
Rest 45 sec

Prendi il passo e mantieni il tempo in tutte le serie con uno scartto di 2-5 sec +/-. Se il tempo aumenta di 15 sec. interrompi le serie e finisci su un ergometro in zona 1-2 per 10 minuti.