Squat Therapy

W WOD – THURSDAY 04.11.21 – “OVERHEAD SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“OVERHEAD SQUAT”

Every 3 mins for 21 mins:
5 Overhead Squats
Build in load

#IORESTOACASA WOD – SATURDAY – “ANNIE” 04.04.20

MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020

W WOD – MONDAY 25.11.19 – HEAVY DAY – “BACK SQUAT”

MOBILITY & WARM UP

10′ Banded Stretch Arounds Trouble Area;

then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings+5 Back Squat (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat

CONDITIONING

“Back Squat”*
On the 2:30 x 7 rounds Back Squat 5 – 5 – 3 – 2 – 1 – 1 – 1

*Compare to 01.07.19

W WOD – MONDAY 26.08.19 – “HEAVY SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY BACK SQUAT*

Take 10 minute to find 1 set of 5 reps of Back Squat

Then:

On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

*compare to 01.07.19

W WOD – MONDAY 1.07.19 – HEAVY DAY – “BACK SQUAT”

MOBILITY & WARM UP

10′ Banded Stretch Arounds Trouble Area;

SKILLS & SPECIFIC WARM UP Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat

CONDITIONING
On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

W WOD – MONDAY 15.01.18

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy

STRENGHT
Find in 8 minutes 1 RM of
Shoulder Press

Rest 4′ Then:

CONDITIONING
Max rounds in 12 minutes
8 Overhead Squat #43/29
8 Split Squat, left leg #43/29
8 Push Jerk/Split Jerk Behind the Neck #43/29
8 Split Squat, right leg #43/29

ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips

GW WOD 010917

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

MOBILITY & SKILLS
Shoulders – Burgener Warm Up – Squat Therapy

STRENGHT
A) Power Clean
3×3#75% – 2×2#80%
B) Power Jerk
3×5#70%
C) Push Press
3×5#75%
D) Back Squat
3×5#75%

CONDITIONING
For Time:
27-21-15-9
Chest To Bar
Kettlebell Snatch #24/16
Overhead Squats #35/25

W WOD 160817

TODAY ONLY ONE TRAINING SESSION AT 17:30

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Hips – Shoulders (mobility & stability) – Squat Therapy – Clean Warm Up

STRENGHT
A) Power Clean
5×3 #75%
B) Power Jerk
5×3 #65%
C) Push Press
5×5 #75%

CONDITIONING
For Time:
27-21-15-9
Kettlebell Swings #24/16
Overhead Squats #35/25

ACCESSORY WORK
Rowing
6×40 calories
Rest 15 sec

W WOD 200317

WARM UP
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings
10 Broad Jumps
10 Push Ups

MOBILITY & SKILLS
Shoulders – Squat Therapy – Front Squat

CONDITIONING
A) 5-5-5-5-5
Bench Press
Rest as needed between lifts

Rest 5′

B) Every Minute On The Minute for max rounds
2 Front Squat #50% BW
Add weight every minute. Work until failure

GWM WOD 021116

Warm-up:
Jog 400m
50 Jumping Jacks
40 Sit-Ups
30 Push-Ups
15 Air Squats
Jog 400m

Mobility & Skills
Squat Therapy – Ring Dips

For Time
Run 200m between each exercise
20 Jump Squats
20 KB swings #24/16
20 Bar Facing Burpees
20 Overhead Squat #43/29
20 Ring Dips
20 Box Jump #60/50
20 KB Front Rack Walking Lunges #24/16 (For Leg)