M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“ M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“
  • 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

Shuttle Sprint

Home / Posts Tagged "Shuttle Sprint"

Tag: Shuttle Sprint

M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“

MOBILITY & WARM UP

1 set
3:00 Assault Bike, Ski Erg, Bike Erg
10 scorpion stretch (slow)
10 table tops (slow)

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

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

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

SKILLS & SPECIFIC WARM UP
Snatch Practice

Set 1
10 Snatch Grip Deadlift
50m Shuttle Run
Set 2
10 Snatch Deadlift + Shrug
50m Shuttle Run
Set 3
10 Partial Overhead Squat
50m Shuttle Run
Set 4
10 Hang Power Snatch
50m Shuttle Run
Set 4
10 Power Snatch
50m Shuttle Run

CONDITIONING
“LONG ASSAULT“

4 Rounds For Time:
45/36 Cal Assault Bike
100 mt Shuttle Run

Rest 2 : 1

Score is more slowest of four

Read More
M WOD – THANKS GOD IT’S FRIDAY 26.11.21 -“RAINING OUTSIDE”

WARM UP:
2 Rounds not for time
25 Jumping jacks
20 Box/Air Squats
15 Push Ups Hand Release
10 Pull-ups/Ring Rows
5 Burpees
100 Singles Unders

SKILLS & SPECIFIC WARM UP

1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

“RAINING OUTSIDE”
Every minute on the minute for 18 minutes
1st minute – 100/70 mt Shuttle Sprint
2nd minute –50 Double-Unders
3rd minute – Assault Bike 15 calorie

*Compare to 15.07.19

Read More
M WOD – MONDAY 18.11.19 – – “ DEATH BY 10MT ”

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 – Double Unders

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 23.11.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

Read More
GWM WOD – WEDNESDAY 12.11.19 – “JUMP PIGGYBACK”

MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

2 rounds  rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run

*Switch After Fully Completed Round

CONDITIONING

” Jump Piggyback “

Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run


Read More
WMG WOD – WEDNESDAY 05.11.19 – “HANGRY JACKIE”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

*compare to 24.07.19

Read More
GM WOD – MONDAY 19.08.19 – “WELCOME BACK”

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 + 5x10mt Shuttle

CONDITIONING

“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run

Read More
MGW WOW – SATURDAY 20.04.19 – TRAIN WITH A COACH “WRECK YOURSELF”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans

Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:

100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run

CONDITIONING 10.30

“Wreck Yourself”

For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans

CONDITIONING 13.30

Squat Clean Complex

5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

“Wreck Yourself

For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans

Read More
WMG WOW – SATURDAY 06.04.19 – TRAIN WITH A COACH “CRAZY HULK”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
1:00 / :45s / :30s Row
After each Round, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)

2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 AB-Mat Sit-Ups

1 Round:
2:00 Laying Front Rack Stretch

2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the Kettlebell & Barbell

2 Round, at low intensity (walk-through pace).
5×10 mt shuttle sprint
4 Alternating Kb Hang Clean & Jerk 4 Box Jump Over
12/8 cal Row

CONDITIONING

“Crazy Hulk”

For Time:
50 Kb Hang Clean and Jerks #24/16
50 x10mt Shuttle Sprint 50 Toes To Bar
50 Single Arm Kb Thrusters #24/16
50 Cal Row
50 Box Jump Over #60/50 Every 50 Reps 5 D-Ball over The Shoulder

Read More
WM WOD – THURSDAY 20.09.18

MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Pull-Ups
5 Wall Squats

SKILLS
Clean Warm Up

STRICT GYMNASTICS
3 Rounds, Not for Time:
15″ L-Sit Hold
20″ Superman Hold
35″ Hollow Body Hold

Then: Start With the empty bar, 3 “Complexes”
and reaches the weight with which to do 15 repetitions unbroken
Deadlift
Deadlift High PullFront Squat
Power Clean
Squat Squat Clean

CONDITIONING
15-12-9 Clean #60/40
100mt Shuttle Sprint

Read More
WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty Bar)
10 Front Squat (Empty Bar)
10 Sumo Deadlift High Pull (Empty Bar)
10 Hand-release push-ups

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING*
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 12.04.17

Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

Read More

Articoli recenti

  • M WOD – Tuesday 03.09.23 – “BEST PACE”
  • GW WOW – MONDAY – 02.10.23 – “ALMOST A BENCHMARK”
  • DAY OFF!!! – SUNDAY 01.10.23 – QUOTES OF THE WEEK
  • GWM WOD – SATURDAY 30.09.23 – “EVERY PROMISE IS A DEBT”
  • MW WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 29.09.23 – “UNTIL THE LAST SECOND”

Commenti recenti

    Archivi

    • Ottobre 2023
    • Settembre 2023
    • Agosto 2023
    • Luglio 2023
    • Giugno 2023
    • Maggio 2023
    • Aprile 2023
    • 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 »


    Powered by BrainTech Innovations