WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?” WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
  • 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

Thrusters

Home / Posts Tagged "Thrusters"

Tag: Thrusters

WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters

CONDITIONING
“
OPEN 16.5”*

For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees

*compare to 08.09.20


Read More
WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

Read More
WG WOD – MONDAY 07.10.21 – “FRAN WHO?”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Thrusters – Kipping

CONDITIONING
“
FRAN WHO?”

For Time:
45 Thrusters, #43/30
45 Pull-ups

Read More
WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

Read More
WM WOD – THANKS GOD IT’S FRIDAY 26.03.21 – “GET READY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders

CONDITIONING
“GET READY”

5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load

the score is the slowest time

Read More
GW WOD – WEDNESDAY 03.02.21 –”PUNCH THE HEAD”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press

CONDITIONING
“PUNCH THE HEAD”

AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35

Read More
MGW WOD – WEDNESDAY 11.11.20 – “AQUAMAN”

MOBILITY & WARM UP

3 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“AQUAMAN”*

FOR TIME:
2000Mt Row
-REST 5:00 Min.-
7-1 Ladder Of Thruster #43/30
7 Strict Hand stand push Ups

*courtesy of @superheroathletics

Read More
WMG WOD – WEDNESDAY 30.09.20 “JACKIE”

MOBILITY & WARM UP 
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING

“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups

*compare to 07.02.20

Read More
WMG WOW – SATURDAY 26.09.20 “SHOULDERS AND HEART”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP

15′ Practice Hand Stand Push Up- DB Thruster

CONDITIONING

“SHOULDERS AND HEART”

3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders

Read More
W WOD – MONDAY 14.09.20 – “UPRIGHT”

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
Sumo Deadlift High Pull

CONDITIONING

“UPRIGHT”

7 Rounds For Time
10 Right Arm Thrusters #22,5/15
10 Sumo Deadlift High Pull #61/43
10 Left Arm Thrusters
10 Sumo Deadlift High Pull
1 min Rest


Read More

Articoli recenti

  • WMG – PARTNER SATURDAY hero WOD 02.12.23 “badger”
  • MGW WOD – THANKS GOD IT’S FRIDAY 01.12.23 – “CHIPPER FUN”
  • W WOD – THURSDAY 30.11.23 – “DISRUPTED DT”
  • WG WOD -WEDNESDAY 29.11.23 – “HIP QUESTION”
  • Wg WOD – BENCHMARK MONDAY 27.11.23 – “MAKE A BEAUTIFUL SMILE”

Commenti recenti

    Archivi

    • Dicembre 2023
    • Novembre 2023
    • 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 … 4 »


    Powered by BrainTech Innovations