Tag: Palestra Palombara

GM WOD – TUESDAY 28.03.23 – “GLUE”

WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m KB Front Rack Carry 2x#24/16
Min 3- 60m DB Waiter Carry + Farmer Carry 2x#22.5/15

CONDITIONING
“GLUE”

6 min Dead Hang
Every time you drop off, complete
400mt Run
30 Push Ups

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W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

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MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

POSE RUNNING

CONDITIONING
“TRY TO BREATHE”

EMOM 18
Odd. 6x10mt Shuttle Run
Even. 10 Burpees (add +1 burpee every round)

COOL DOWN

Bring sally Up Push Up Test

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WG WOD – BENCHMARK THURSADAY 23.02.23 – “LANE”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up

Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

CONDITIONING
“LANE”*

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

Beginner

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups

Rest 3′ Every Set

*compare to 28.04.22

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GWM WOD – SATURDAY 11.02.23 – “IT’S NOT SO FATIGUE FOR ME”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 3 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

CONDITIONING

“IT’S NOT SO FATIGUE FOR ME”

EMOM 42

Min 1: 1 Round Cyndy

Min 2: 15/12 Cal Assault Bike

Min 3: 1 Round of Dumbell DT #2×22.5/15

Min 4: 15/12 Cal Ski Erg

Min 5: 100 Single Unders

Min 6: 15 Burpees

Min 7: Rest

CINDY: 5 Pull Ups – 10 Push Ups – 15 Air Squats

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Press

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GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In a 10 min, build up to a heavier 1 rep Power Clean.

CONDITIONING

“MUSCLE GROWT”

For Time With a Partner
25 Rounds Of:
While A do Max Cal Assault Bike/Ski Erg
B do 1 Round Of
1 Wall Walk
3 Power Clean #90% of 1 Rm of the day
6 Toes To Bar
Change Every Round

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