MW WOD -TUESDAY 17.05.22 – “REINFORCED” MW WOD -TUESDAY 17.05.22 – “REINFORCED”
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running natural

Home / Posts Tagged "running natural"

Tag: running natural

MW WOD -TUESDAY 17.05.22 – “REINFORCED”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 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

DEADLIFT

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches

CONDITIONING
“
REINFORCED”

3 Rounds For Time:
800m Run
50 Deadlifts #43/30

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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

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M WOD – TUESDAY 28.07.20 – “DOUBLE 2”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
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

“DOUBLE 2”
For Time:
2,000 Meter Row
200 Double-Unders
2 mile Run (3,200mt)

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M WOD -THANKS GOD IT’S FRIDAY 17.07.20 – “LA DISGRAZIA”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
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
“LA DISGRAZIA”
AMRAP 30′
800Mt Run
Rest 2′

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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

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.


Read More
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


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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

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M WOD – THURSDAY 08.02.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Pose Running – Row

STRENGHT
On a Running Clock every 120 seconds:
Snatch
3 – 3 – 3 – 3 – 3
Start weight @50% of 1 RM and add every Round

CONDITIONING
2 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 1 minute
Run 200m
Rest 1 minute

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WMG WOW – SATURDAY 02.12.17 – “ROAD TO THE SPARTAN” – FATAL 40

WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“FATAL 40”
For Time
40 Wall Balls #9/6
40 Hang Cleans #43/29
40 Pull-Ups
40 Deadlifts #43/29
40 Push-Ups
40 Box Jumps #60/50
40 Kettlebell Swings #24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches #43/29
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement

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M WOD – THURSDAY 02.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill x30″
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
30 Lateral squat
20 Active downward dog / alternate toe touch
20 Walking high kick x20
20 Walking quad stretch
30″ skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle- Quad – Hamstring – Hips – POSE

CONDITIONING
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Shuttle Run on 20 mt
1 minute of Double-Unders
1 minute Rest

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