DAY OFF!!! – SUNDAY 22.01.23 – QUOTES OF THE WEEK DAY OFF!!! – SUNDAY 22.01.23 – QUOTES OF THE WEEK
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

Palestra Monterotondo

Home / Posts Tagged "Palestra Monterotondo"

Tag: Palestra Monterotondo

DAY OFF!!! – SUNDAY 22.01.23 – QUOTES OF THE WEEK

DAY OFF!!!

Mantieni sempre la tua mente aperta al cambiamento. Accoglilo con favore. Sollecitalo. È solo considerando e riconsiderando le tue opinioni che puoi progredire.

“Dale Carnegie“

Read More
WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”*
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

*compare to 05.01.22

Read More
WMG WOD – SATURDAY 31.12.21 – “MAD MAX”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MAD MAX”

For Time in 51 minutes Time cap (WITH PARTNER)
51 Deadlifts #52/35
51 Double Unders
51 Pull Ups
51 Kettlebell Swings #24/16
51 Cal Row
51 Toes To Bar
51 Thrusters #43/30
51 Hand stand Push Up
51 Burpees Box Jump Over
51 Wall Balls #9/6

Read More
GWM WOD – BENCHMARK WEDNESDAY – 28.12.22 “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 03.08.22

Read More
MGW WOD -THANKS GOD IT’S FRIDAY 02.12.22 – “FULL SEND”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
Wall Ball Clean – Snatch

EMOM 10
2 Hang Power Snatch

CONDITIONING
“FULL SEND”

3 Rounds For Time In a 15 Minutes Cap
21 Cal Assault Bike/Ski Erg
15 Wall Ball #9/6
12 Kb Snatch #24/16
9 Wall Walk


Read More
WM WOD -THANKS GOD IT’S FRIDAY 25.11.22 – “LAVA”

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
Front Squat

EMOM 7:
1 POWER CLEAN #build heaviest of the day

Set 1:
10 Front Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Front Squats #30/20
100m Jog
Set 3:
6 Front Squats #35/25
100m Run
Set 4:
4 Front Squats #Workout weight
200m Run

CONDITIONING

“LAVA”

FOR TIME
20 Front Squats
200m Run
15 Front Squats
400m Run
10 Front Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.

Read More
MW WOD -TUESDAY 22.11.22 – “OH MY DARLING CLEMENTINE”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run

Scaled


“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run

*compare to 21.06.22

Read More
WG WOD – MONDAY 21.11.22 – “BITE APPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Toes to Bar – Snatch

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Alternate Kb Snatch #24/16
7 Toes to Bar

CONDITIONING
“
PINEAPPLE”

5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar

Scaled

5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar

Read More
G WOD – THURSDAY 10.11.22 -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.

*compare to 11.06.22

Read More
WMG WOD – SATURDAY MEMORIAL DAY 05.11.22 “LA BATTAGLIA DI MENTANA”

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

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
MEMORIAL DAY:” LA BATTAGLIA DI MENTANA”
For Time “Menotti”
AMRAP in 9 Minutes

Buy in 155 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees

“De Failly”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

11 Power Cleans #60/40
18 Chest to Bar Pull-Ups

“Garibaldi”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

18 Box Get Over #120/100
67 Wall Ball Shots #9/6


Then 1867 mt Run with Body Armour.

Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

Read More

Articoli recenti

  • GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”
  • MGW WOD –  THANKS GOD IT’S BENCHMARK FRIDAY 27.01.23 – “CHRISTINE”
  • MG WOD -THURSDAY 26.01.23 – “TRIPLE THREE”
  • W WOD – HEAVY WEDNESDAY – 25.01.23 – “DEADLIFT”
  • M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“

Commenti recenti

    Archivi

    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 … 72 »


    Powered by BrainTech Innovations