DAY OFF!!! SUNDAY 14.10.19 – “QUOTES OF THE WEEK”
DAY OFF!!!
Cominciate col fare ciò che è necessario, poi ciò che è possibile. E all’improvviso vi sorprenderete a fare l’impossibile.
“Francesco d’Assisi”
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GW SPECIAL WOW – SATURDAY 05.10.19 – ” OPEN 20.1″
MOBILITY & WARM UP
Barbell Thoracic Extension
Couch Stretch 2 Minutes each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Couch Stretch: 2-3 Minutes Each Side
4 Rounds
1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups
then:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees
CONDITIONING
“OPEN 20.1”
10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees
15:00 Time Cap
Scaled #29/20
MG WOD -THANKS GOD IT’S FRIDAY 11.10.19 -“CRAZY TABATA”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk
CONDITIONING
“CRAZY TABATA”*
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.
*compare to 15.11.18
W WOD – THURSDAY 10.10.19 – “DEAD MAN SQUAT”
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy
Take 5 minute to find 1 set of 10 reps of Back Squat
Rest 3 minutes Then:
CONDITIONING
“DEAD MAN SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Back Squat #61/38
GWM WOD – THURSDAY 09.10.19 – “WAITING OPEN 20.?”
MOBILITY & WARM UP
EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:
CONDITIONING
“WAITING OPEN 20.?”
5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row
Time cap 15′
WM WOD – TUESDAY 08.10.19 – “BAD MISTAKE”
MOBILITY & WARM UP
10 Minutes For Quality:
3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run
Then 2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds:
100 Meter Run
5 Calorie Row
7 Wall Ball
CONDITIONING
“BAD MISTAKE”
5 Rounds:
30 Wall Ball #9/6
15/12 Cal Row
200 mt Run
G WOD – MONDAY 07.10.19 – ”G.I.JANE EXPRESS”
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
30 sec Alternating Samson Stretch
15 PVC Overhead Squats
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Kipping – Pull Ups
CONDITIONING
“G.I.Jane Express” Part A (On the 0:00)
For Time (8 Minute Cap):
50 Strict Pull Ups
Every Stop 10 Burpees Touch
“G.I.Jane Express” Part B (On the 10:00)
For Time (12 Minute Cap):
40 AB-Mat Sit-ups
80 mt Walking Lunges
30 AB-Mat Sit-ups
60 mt Walking Lunges
20 AB-Mat Sit-ups
40 mt Walking Lunges
“G.I.Jane Express” Part C (On the 25:00)
Max HR Push Ups in 5 Minutes
DAY OFF!!! SUNDAY 06.09.19 – “QUOTES OF THE WEEK”
DAY OFF!!!
Prima ti ignorano, poi ti deridono, poi ti combattono. Poi vinci.
(Mahatma Gandhi)
WM WOW – SATURDAY 05.10.19 – TRAIN WITH A COACH “ADDERALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS
MOBILITY & WARM UP
4 Rounds
20 Second Front Plank
15 Banded Pull Aparts
100 Meter Run
5 Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks
Building in Weight to Opening Clean and Jerk Weight
CONDITIONING
“ADDERALL”
AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches #52/38
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters #43/30
GW WOD -THANKS GOD IT’S FRIDAY 04.10.19 – “HERBIE”
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 Slow Wall Squats
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Deadlift
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Box Jump Over, 2 Deadlifts
3 Box Jump Over, 3 Deadlifts
4 Box Jump Over, 4 Deadlifts
CONDITIONING
“HERBIE”
For Time:
21-15-9
Box Jump Over #60/50
Deadlift #1.2 BW
