G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH” G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”
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Pistol Squat

Home / Posts Tagged "Pistol Squat"

Tag: Pistol Squat

G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

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GWM WOD – WEDNESDAY–25.11.20 – “MILORD”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

 1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders

 1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders

CONDITIONING
“MILORD”

5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders

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G WOD – MONDAY 02.11.20 – ”THOMAS HIGWAY”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Practice on Pistol Squat

CONDITIONING

“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats

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G WOD – TUESDAY 11.08.20 – ”BONECRUSHERS”

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 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
Muscle Ups

CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols


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G WOD – MONDAY 20.01.20 “MARY”

WARM UP
3 Rounds for time:
20 Double Unders 
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms 

MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats

CONDITIONING

“MARY”*
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups

Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats

*compare to 08.08.19

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G WOD – THURSDAY 08.08.19 “MARY”

WARM UP
5 Rounds for time:
20 Double Unders 
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms 

MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats

CONDITIONING

“MARY”
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups

Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats


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G WOD – MONDAY 07.05.18 – “MARY”

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
Kipping – Pistol Squats

CONDITIONING
“MARY”
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

ACCESSORY WORK
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L

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MG WOD – TUESDAY 16.01.18

WARM UP
5 minutes practice Double Unders; Then 3 Rounds of:
3 Backroll To Stand Up
4 From Hollow to Superman
5 Burpees
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pistol Squat

CONDITIONING
5 Rounds For Time
21/18 Calorie Bike/Row
15 Toe To Bar
12 Pistol Squats (6 Each Leg)

ACCESSORY WORK
On The Minute Untill Failure
20 Double Unders
1 Deficit Handstand Push Ups
20 Double Unders
2 Deficit Handstand Push Ups
20 Double Unders
3 Deficit Handstand Push Ups
… And so on.

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WMG WOD 200917

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

MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Pistol

CONDITIONING
For Time
50 Double Unders
50 Wall Ball Shots #9/6
50 Dumbells Snatches #20/12,5 (alternating arms)
50 Cal Row
50 Pistols (alternating legs)
50 Chest-to-Bar Pull-Ups
50 Double Unders

Read More
G WOD 160317

WARM UP
AMRAP 6′
25 Double Unders/50 Single Unders
5 Burpees
10 Hanging Knees Raises
15 Squats
30 Mountain Climbers

MOBILITY & SKILLS
Shoulders – Kipping – Muscle Up

CONDITIONING
A) For max rounds
AMRAP 15′
1 Bar muscle-up/Chest To Bar
2 Handstand Push-Ups
3 Pistols Squats
Add 1 rep to all movements each successive round, continue until failure or time elapsed

B) BRING SALLY UP
PUSH UP TEST

ACCESSORY WORK
Reverse crunch 4×12
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 3×10-12
Side planks 3×1-min per side

Read More

Articoli recenti

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  • WMG WOD –THURSDAY 05.03.21 – “STONKS”
  • GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”
  • MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –
  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

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