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WM WOW – SATURDAY 08.12.18 – TRAIN WITH A COACH “IRON MILE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 10

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run (or 500m row) into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 1 Rounds BB Warm Up*
Cash Out 400 meter run (or 500m row).
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats
45s of 3 Hang Muscle Cleans + Elbow Rotations Empty Bar

*Barbell Warm Up Empty Barbell
5 Good Mornings+5 Back Squats+5 Strict Presses+5 Stiff-Legged Deadlifts+5 Front Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up
2 rounds,
200 Meter Run, 7 Deadlifts
100 meter Run, 5 Hang Squat Clean + 5 Push Press
100 Meter Run, 3 Hang Muscle Snatch + 2 Overhead Squats

TECHNIQUE
-Clean and Jerk Complex
On the 2:00 x 5 Sets
-Box Front Squat

CONDITIONING
“IRON MILE”
For Time:
30 Power Snatches #35/25
800m Run
60 Thrusters #35/25
800m Run
30 Power Snatches #35/25

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WG WOD – THANKS GOD IT’S FRIDAY 07.12.18 – DIANE –

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min

CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 05.12.17

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M WOD – THURSDAY 06.12.18 – ROW YOUR BOAT –

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
Double Unders

CONDITIONING
Choose One
PARTNER ROW
On continuos Running Clock with a partner:
Max Cal Row in 25′

SOLO ROW
Time Trial
5000 mt Row

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GWM WOD – WEDNESDAY 05.12.18 – THE JOY OF WOMEN –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′

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MG WOD – TUESDAY 04.12.18 – “FIRE BAR”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Kipping
2 rounds: 2 Strict Pull Ups – 5 Burpees – 5 Toes To Bar – 10 Double Unders

CONDITIONING
“FIRE BAR”
AMRAP in 12 minutes
5 Pull-Ups
10 Burpees Touch
15 Toes To Bar
20 Double-Unders

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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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‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean

SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load

CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

rest 5′ then:

B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.

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G WOD – THANKS GOD IT’S FRIDAY 30.11.18 – 44 GATTI IN FILA PER TRE… –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups

CONDITIONING
” 44 GATTI IN FILA PER TRE…
…HAPPY BIRTHDAY MIRIAM”
For Time
Buy in 44 Box Jump Over
then 5 Rounds of:
30 Walking Lunges
11 Chest To Bar
20 Air Squats
18 Decline Push Ups (Plate) #25/15
Cash Out 44 Burpees over the plate

 

 

 

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WM WOD – THURSDAY 29.11.18

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Overhead Squat

CONDITIONING
AMRAP 12 min
10 Overhead Squats #60% 1RM
35 Double Unders

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