WOD

W TEST – HEAVY DAY – WEDNESDAY 26.02.20 – “CLEAN & JERK”

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 – Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“CLEAN & JERK”
Every 2’30”
5-3-2-1-1- 1 reps

WM WOD -TUESDAY 25.02.2020 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
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
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 23.08.19

M WOD – MONDAY 24.02.20 – “2K ROW”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
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
Row

CONDITIONING
BENCHMARK*
“2K ROW”
2000 meter Row

*compare to 08.04.19

W WOW – SATURDAY 22.02.20 – TRAIN WITH A COACH “HEAVY SNATCH”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Burgener Warm Up; Then: 2 Rounds in a Snatch Grip
5 Good Mornings + 5 Elbow Rotations + 5 Push Jerk
+ 5 Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats

EMOM 6′
3-Position Squat Snatch (3 high hang, 2 knee-level, 1 floor)
Then:
CONDITIONING
SNATCH
Every 120 Sec
5-5-3-2-1-1-1

WG WOD – THANKS GOD IT’S FRIDAY 21.02.19 – “RTD ’20 Gutta Cavat Lapidem”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Strict Press – Push Press – Push Jerk

CONDITIONING

“RTD ’20 Gutta Cavat Lapidem”*

DEATH BY

Every 3 min
10 Power Clean #40/30
10 Shoulder To Overhead #40/30
10 Bar Facing Burpees

*courtesy of Roma Throdown

M WOD – THURSDAY 20.02.20 – “ACTIVE RECOVERY”

WARM UP:
FOR TIME:
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
5 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”

FOR TIME: ( FOR QUALITY)
EASY/MODERATE PEACE
5K RUN/ROW

WM WOD – WEDNESDAY 19.02.20 – “COACH LOCO”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING

“Coach Loco”

On the 5:00 x 4 Rounds:
7 Squats Clean #80%1RM
20/15 Calorie Row
40 Double Unders

Your score is the slowest score of the 4 rounds

G WOD – TUESDAY 18.02.20 “BAT 21”

WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
15 Cal Row
4 Inch Worms

MOBILITY & SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′

*COMPARE TO 23/05/19