W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS” W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS”
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Pesistica Mentana

Home / Posts Tagged "Pesistica Mentana"

Tag: Pesistica Mentana

W WOD –THANKS GOD IT’S FRIDAY 29.01.20 – “DEADLIFT AND BENCH PRESS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
DEADLIFT-BENCH PRESS

CONDITIONING

“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1

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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

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

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

“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.

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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

 

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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.

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G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Compare to 27.11.17

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

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G WOD – MONDAY 16.07.18 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
“Back To The Basic”

AIR SQUAT – PUSH UPS – PULL UPS

CONDITIONING

“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Compare to 04 / 09 /  2017

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W WOD – MONDAY 09.04.18

WARM UP
3 Rounds
200m Run
15 Russian KB swings
10 Shoulder Press ( Empty Bar )

MOBILITY & SKILLS
Shoulder – Jerk

STRENGHT
In a 8 Minutes find:
1 RM of Jerk

Rest 5′ Then

CONDITIONING
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks # 50-55% of 1-RM Jerk

— Immediately followed by —

Every 2 minutes, for 6 minutes (3 sets):

2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks # 60-65% of 1-RM Jerk

— Immediately followed by —

Every 2 minutes, for 6 minutes (3 sets):

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk # 70-75% of 1-RM Jerk

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W WOD – THURSDAY 29.03.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & Press, switch hands each rep
10 Boot Strappers
10 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
Every 0:30 for 15 minutes
2x Clean & jerk #61/43

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G WOD – MONDAY 26.03.18

WARM UP 
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack 
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman

MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up

STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
*compare to 27.11.17

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Articoli recenti

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  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”
  • MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”
  • MG WOD – THANKS GOD IT’S FRIDAY 26.02.21 – “FINALLY”
  • W WOD –THURSDAY 25.02.21 – “DEADLIFT”

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