MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“ MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

Pose Running

Home / Posts Tagged "Pose Running"

Tag: Pose Running

MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

POSE RUNNING

CONDITIONING
“TRY TO BREATHE”

EMOM 18
Odd. 6x10mt Shuttle Run
Even. 10 Burpees (add +1 burpee every round)

COOL DOWN

Bring sally Up Push Up Test

Read More
M WOD – BENCHMARK THURSDAY 22.12.22 – “5K RUN”

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Run

Read More
M WOD – TUESDAY 23.08.22 – “INTERVAL 800“

WARM UP:

1 set
2:00 Bike, Ski, or Assault Bike
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

4 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

1 Sets x 400m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

400M PACE1000M PACE1200 TIME GOAL
1.404.11~4.34
1.434.20~4.50
1.474.29~5.10
1.514.38~5.42
1.554.49~5.55

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“INTERVAL 800”

For Time:
Run 800m x 4
r:2 min

Read More
M WOD – MONDAY 23.05.22 – “RASPBERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“RASPBERRY“

FOR TIME
300m Fast, 45 Sec Rest easy row
400m Mod/Fast, 2 Min Rest easy row
500m Mod/Fast, 2 Min Rest easy row
600m Mod, 2 Min Rest easy row
500m Mod/Fast 2 Min Resteasy row
400m Mod/Fast, 2 Min Rest easy row
300m Fast
Total: 3000m

Read More
M WOD – WEDNESDAY 13.10.21 – “INTERVAL 800”

M WOD – WEDNESDAY 06.07.21 – “INTERVAL SPRINT”
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

Pose Running – Running Warm Up

CONDITIONING
“INTERVAL SPRINT“*

Run 10 x 200m

Each interval for time:
Run 4×800 m
*Rest 2:30 between
efforts

Read More
M WOD – WEDNESDAY 06.07.21 – “INTERVAL SPRINT”

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

Pose Running – Running Warm Up

CONDITIONING
“INTERVAL SPRINT“*

Run 10 x 200m
Rest 1:30 between
efforts

*compare to 04.05.21

Read More
MG WOD – TUESDAY 06.10.20 – “WHAT HAVE I DONE?”

MOBILITY & WARM UP

Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)

SKILLS & SPECIFIC WARM UP

Pose Running

2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar

CONDITIONING

“WHAT HAVE I DONE?”

4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar

Read More
WM WOD – THANKS GOD IT’S FRIDAY 21.08.20 – ”DEATH RUN”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
200 Meter Run
10 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Deadlift
Round 1:
10 Deadlift
100 mt Run
5 Deadlift
100 mt Run

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Deadlift
200 mt Run
3 Deadlift
200 Mt Run

CONDITIONING

“DEATH RUN”
3 Rounds For Time
21 Deadlift #102/70
800 mt Run


Read More
MG WOD – WEDNESDAY 05.08.20 – “GERONIMO”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing

3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Pose Running

CONDITIONING

“GERONIMO”

10 Rounds For Time
400 mt Run
10 Burpees

Read More
#IORESTOACASA WOD – TUESDAY 19.05.20 – “LONG BEACH”

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

Pose Running for 10′ practice

CONDITIONING

“LONG BEACH”

1 Round:
160 Double Unders
800 Meter Run/ 60 x 10 Meter Shuttle Runs
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run/30 x 10 Meter Shuttle Runs
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run/15 x 10 Meter Shuttle Runs
10 Burpees

Read More

Articoli recenti

  • W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”
  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
  • DAY OFF!!! – SUNDAY 26.03.23 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

Commenti recenti

    Archivi

    • Marzo 2023
    • Febbraio 2023
    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 … 4 »


    Powered by BrainTech Innovations