G WOD – SATURDAY 11.06.22 -BENCHMARK ”MAXTON ” G WOD – SATURDAY 11.06.22 -BENCHMARK ”MAXTON ”
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Palestra Palombara

Home / Posts Tagged "Palestra Palombara"

Tag: Palestra Palombara

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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GM WOD – WEDNESDAY 04.05.22 –“LOVE MY PARTNER”

MOBILITY & WARM UP

10 Sets
5 Burpees Over Partner

  • Alternate sets with partner. Each partner will have done 5 sets by
    the end.
  • Partner may jump or step over partner. The legs will be an easier
    jump than the body

MOBILITY & SKILLS
Ktb Swing

Set 1
30mt High Knees
30mt Butt Kickers
20 Straight leg sit-ups
Set 2
30mt Skip for Height
30mt Side Shuffle (switch directions half way)
10 Sit Up
Set 3
30mt Up-Down + Broad Jump
30mt Walking Lunge
10 Ab Mat Sit Up

Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold

CONDITIONING
“LOVE MY PARTNER”

For Time:
200 Box Step-ups #60/50
150 KB Swings #32/20

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WG WOD – THURSADAY 28.04.22 – “ALL OUT INSANE”

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

CONDITIONING
“ALL OUT INSANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #50% BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

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WMG WOD -WEDNESDAY 13.04.22 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

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GWM WOD – THURSDAY –03.03.22 “FUCHSIA”

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

Round 1
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side)
:20 Bike (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side)
:20 Bike (moderate pace)
Round 3
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load)
:20 Bike (fast pace)

CONDITIONING

“FUCHSIA”

5 Rounds For Time:
10 Box Jumps #60/50
15 Sumo Deadlift High Pulls #52.5/35
20/15 Calorie Row

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MGW WOD – SATURDAY TEAM WOD 12.02.22 “LAURETTA”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“LAURETTA”

  • AMRAP (with a Partner) in 25 minutes
  • 30 calorie Row
  • 20 Burpees Over Rower
  • 10 Ground To Over Head #60/43
Read More
W WOD – THANKS GOD IT’S FRIDAY 11.02.22 – “HEAVY DAY BENCH 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
Bench Press

3 Sets:
1:00 Max Push-ups
1:30 Rest

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

CONDITIONING

“HEAVY DAY BENCH PRESS“

every 2 min x 7 rounds

5 Bench Press

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GW WOD – THURSDAY 10.02.22 – “2016 REGIONALS – EVENT 4”

WARM UP

5 Sets:
:30 Hamstring Scoop Stretch
:30 Med Ball Ground-to-Overhead
:30 Med Ball Wood Chopper
:30 Med Ball Thruster

SKILLS & SPECIFIC WARM UP
Clean – Pistol

3 Mini-Rounds
8 Single-Leg Squats or Variations
7 Power Cleans (increase loading each round)

CONDITIONING

“2016 REGIONALS – EVENT 4“

4 ROUNDS FOR TIME:
28 Single-Leg Squats
15 Power Cleans #52.5/35

Read More
G WOD – WEDNESDAY 09-02-22 – ”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”)

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GM WOD – SATURDAY TEAM WOD 15.01.22 “BIG EVENT 10”

4 sets
30 Mountain Climbers
Rest :10
30 Alternating V Up
Rest :10

Then:

1 Set:

400Mt

SKILLS & SPECIFIC WARM UP
Gymnastic – Run

CONDITIONING
“
BIG EVENT 10″

For time: Team of 2

45 toes-to-bars
2500Mt Run or Row
45 Chest To Bar
2500Mt Run or Row
45 Muscle Up

Time cap: 40 min.

Read More

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