W WOD – MONDAY 28.12.20 – “KB ASSASSINS” W WOD – MONDAY 28.12.20 – “KB ASSASSINS”
  • 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

Weightlifting wod

Home / Posts Tagged "Weightlifting wod"

Tag: Weightlifting wod

W WOD – MONDAY 28.12.20 – “KB ASSASSINS”

MOBILITY & WARM UP

2 Rounds, Not for Time:
40 Jumping Jack
6 Plank March 
5 Walkouts
4 Plank Scap Retraction 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
40 Jumping Jack
:30s Cossack Squat 
:30s Warrior Squat 
:30s Samson Stretch
:30s Spiderman & Reach each side

CONDITIONING

“KB ASSASSINS”
7 – 14 – 21 – 14 – 7
Single Arm Kb Snatch
Single Arm Kb OH Squat
Single Arm Kb Suitecase Deadlift
American Swing

Rx 24/16

Read More
W WOD – TUESDAY 26.11.20 – “ISABEL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
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
BURGENER WARM UP – SNATCH

CONDITIONING

In a 5′ in window

1 RM SNATCH (Any Style)

FOR TIME: Time Cap 10′

“ISABEL”*

30 Snatches      #61/43

*compare to 04.08.20

Read More
W WOD – MONDAY 16.11.20 – “CROSSBONES”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kb Snatch – Kb Swing

CONDITIONING

“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16

Read More
W WOD – HEAVY DAY – THURSDAY 05.11.20 – “DEADLIFT”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING 
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 24.09.20

Read More
WM WOD – TUESDAY 03.11.20 – “ARTHUR CURRY” –

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats

Then: 1 Rounds of

Clean Warm Up

SKILLS & SPECIFIC WARM UP

1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row

CONDITIONING

“ARTHUR CURRY”

For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row

Time Cap 18 minutes

Read More
W WOD – MONDAY 05.10.20 – “ONE ARM ONE WEIGHT”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kettlebell Snatch

2 Rounds Not For Time
4 Kb Snatch
6 Single Arm Rack Kb Lunges

CONDITIONING

“ONE ARM ONE WEIGHT”
21 – 15 – 9
Single Arm Kb Snatch #24/16
Single Arm Rack Kb Lunges #24/16

Read More
WM WOD – THANKS GOD IT’S FRIDAY 02.10.20 – “WHOEVER DOES IT ALONE MAKES FOR THREE”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“whoever does it alone makes for three”

“

1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40

Read More
W WOD – HEAVY DAY – THURSDAY 24.09.20 – “DEADLIFT”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING 
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 28.05.20

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
W WOD – THURSDAY 03.09.20 – “GRACE”

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
Clean Warm Up – Jerk

CONDITIONING

In a 5′ in window

1 RM CLEAN & JERK

FOR TIME: Time Cap 10′

“GRACE”*

30 Clean & Jerk  #61/43

compare to 21.10.19

Read More

Articoli recenti

  • GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”
  • MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”
  • W WOW – TUESDAY – 20.04.21 – “ISABEL”
  • MG WOD – MONDAY 19.04.21 – “WHO HAS MORE…”
  • GW WOW – SATURDAY – 17.04.21 – “JUMP CARRY”

Commenti recenti

    Archivi

    • 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
    • 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 … 18 »


    Powered by BrainTech Innovations