W WOD – THANKS GOD IT’S FRIDAY 18.02.22 – “HEAVY DAY BACK SQUAT” W WOD – THANKS GOD IT’S FRIDAY 18.02.22 – “HEAVY DAY BACK SQUAT”
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Squat

Home / Posts Tagged "Squat"

Tag: Squat

W WOD – THANKS GOD IT’S FRIDAY 18.02.22 – “HEAVY DAY BACK SQUAT”

MOBILITY & WARM UP

Substitute 200m ski or 400m bike in place of row if needed or desired. 

On a 6:00 Clock

Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower. After both partners have completed a movement, they progress to the next movement.

  1. Alternating Single-Leg Toe Touches
  2. Elbow-to-Instep Stretch
  3. Hamstring Scoop Stretch
  4. Alternating Toe Touch in Plank
  5. Air Squat + Good Morning

Into 2 Rounds, Not for Time:
10 BB Cossack Squat 
10 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
Back Squat

Points of Performance Focus

  1.  Initiate each squat by pushing the hips back and down
  2. Maintain full range of motion, clearly below parallel
  3.  Keep weight back to keep heels down

1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“BACK SQUAT”

5 Sets For Load:
7 Back Squats

lift every 3 minutes

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#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


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WGM WOD – WEDNESDAY 03.07.19 – “ You don’t think about it”

MOBILITY & WARM UP 


Alternating OTM x 12 (3 Rounds):
Odd – :50s Row or Bike
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 Hollow Rocks
Round #3 – 12 Spider-Man & Reach (6/side)
Round #4 – Barbell Warmup(2s at top)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP
Clean- Squat therapy

Conditioning

“You don’t think about it”
TIME CAP 20′
10 Rounds:
250 mt row
3 Power Cleans 60/45
6 Pushups
9 Air Squats

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W WOD – WEDNESDAY 06.02.19 – “MAMMA THE TURKS” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Kb Swing – Turkish Get Up


CONDITIONING 
“MAMMA THE TURKS” For Time 21 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 Overhead Squats, Left Arm 30 Kettlebell Swings 15 Overhead Squats, Right Arm 30 Kettlebell Swings 21 Turkish Get-Ups, Left Arm

RX Use a single Kettlebell #24/16


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W WOD – MONDAY 03.12.18 – HEAVY DAY “HANG SQUAT CLEAN” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Clean Warm Up
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor)

CONDITIONING
HANG SQUAT CLEAN
Every 90 Sec
5-5-3-2-1-1-1

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DAY OFF!!! 070517

DAY OFF!!!

Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”

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G WOD 121216

Warm-up:
20 mt Bear Crawl
20 Sit Ups
20 mt Crab Walk
20 Jump Squats
20 mt Burpee Broad Jumps
30 Mountain Climbers
Jog 400m/Row 500/100 DU

Mobility & Skills
KIpping – Pull Ups – Muscle Ups

CINDY XXX
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

cfm-pull-up

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W WOD 160916

Warm-up: kettlebells
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
Burgener Warm Up – Jerk

Rest as needed between efforts
Snatch 2-2-2-2x @ 75% 1RM
Jerk 2-2-2-2-2x @ 80% 1RM
Clean high Pull  3-3-3x @ 90% 1RM
Back Squat 2-2-2-2x @ 90% 1RM

cfm-back-squat-legends

Read More

Articoli recenti

  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “
  • W WOD – THANKS GOD IT’S HEAVY FRIDAY 24.03.23 – “BACK SQUAT”
  • M WOD – THURSDAY 23.03.23 – “ MIKKO’S TRIANGLE”
  • G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”
  • MW WOD – TUESDAY 21.03.23 – “QUARTER TEST 2”

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