Personal Training

WM WOD -THANKS GOD IT’S FRIDAY 14.01.22 – “FREEDAY”

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
OVERHEAD SQUAT

CONDITIONING

“FREEDAY”

AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.

W WOD – HEAVY DAY -TUESDAY 28.12.21 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 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

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 05.02.20

WG WOD – WEDNESDAY 22.12.21 – “HALF COLLIN”

3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10

Then:

EMOM 6

3 High Box Jump

SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull

1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15

1 set
6 push presses
6 sumo deadlift high pulls

1 sets
Build to workout loading

CONDITIONING
“HALF COLLIN”

3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35

MGW WOD – SATURDAY TEAM WOD 11.12.21 “MENTANA TEAM SERIES”

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

“MENTANA TEAM SERIES”

For Time:

1000 meter Row
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Ski
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Squats #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
1000 meter Ski
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Rows

MW WOD -THURSDAY 02.12.21 – “THE PERFECT COUPLE”

WARM UP

EMOM 16′
Station 1 – 40 sec Row; increase every round
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Burgener warm up – Kb Snatch

CONDITIONING
“THE PERFECT COUPLE”

5 Rounds, Each for Time:
500 mt Row
21 Kb Snatch, #24/16

MG WOD – TUESDADY 23.11.21 – “RUN UNDER UP”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running – Walll Walk

CONDITIONING
“RUN UNDER UP“

3 Rounds fot time:
800Mt Run
5 Wall Walk

M WOD – THANKS GOD IT’S FRIDAY 12.11.21 – “SPARTAN RACE 2.0”

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“Spartan Race 2.0“

For Time
500 Double Unders
Every 100 Do 400Mt Run

G WOD – “BRUTAL 2.0” – WEDNESDAY 10.11.21

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

MOBILITY & SKILLS
10′ Practice Hand Stand Push Up

CONDITIONING
“BRUTAL 2.0”
1 BJO #60/50 – 30 Hand Stand Push Up
2 BJO #60/50 -29 Hand Stand Push Up
3 BJO #60/50 – 28 Hand Stand Push Up
….Continue Pattern untill
30 BJO #60/50 – 1 Hand Stand Push Up
Time Cap 18′