Personal Training

WOM WOD -SATURDAY 03.04.21 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

compare to 19.04.19

WOM WOD -THANKS GOD IT’S FRIDAY 19.04.19 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

CONDITIONING

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

W WOD – HEAVY DAY -WEDNESDAY 27.03.19 – “DEADLIFT”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM

CONDITIONING
Every 2′
Establish Heavy Singles of Deadlift*
5 – 3 – 2 – 1 – 1 – 1 – 1

*compare to 07.01.19

W WOD – HEAVY DAY -TUESDAY 19.03.19 – “CFM COMPLEX CHALLENGE”

SKILLS
Clean Warm Up
Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotation + 5 Back Squats + 5 Presses (behind the neck) + 5 Front Squats + 5 Stiff Legged Deadlift

CONDITIONING

“CFM COMPLEX CHALLENGE ”
5 Rounds of Complex
Complete 5 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Shoulder to Overhead
1 Back Squat
1 Shoulder To Overhead
1 Front Squat

Athlete must find their max weight for the full 5 reps without dropping the bar. Complete 1 unbroken rounds, increasing the weight and resting 1:1 between each round. Score is max weight used for your 5th unbroken round.

MG WOD – TUESDAY 05.03.19 – “CARONTE Vs JT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups

GM WOD – MONDAY 18.02.18 – “LOREDO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17

WMG WOD – SATURDAY 05.01.19 – “LI ZUFFIATELLI”

BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30

MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson

SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
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 Time3 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 Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.

WG WOD – THANKS GOD IT’S FRIDAY 23.11.18 – DEAD OF SHOULDERS –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Burgener Warm Up
2 Rounds of:
4 Alt Snatches + 10″ Handstand Hold + 2 Alt Snatches + 2 Handstand Push Ups

CONDITIONING

“DEAD OF SHOULDERS”
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch #24/16
Handstand Push-Ups
Time Cap: 12 minutes

MG WOD – THURSDAY 15.11.18 – CRAZY TABATA –

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“CRAZY TABATA”
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.

W WOD – MONDAY 05.11.18 – “LITTLE BEAR” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS
Clean Warm Up
Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotation + 5 Back Squats + 5 Presses (behind the neck) + 5 Front Squats + 5 Stiff Legged Deadlift

CONDITIONING
“LITTLE BEAR”
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
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 5 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 3 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 3th unbroken round.