WOD

MGW WOW – SATURDAY 14.12.19 – TRAIN WITH A COACH “HAPPY BIRTHDAY OCCHIO DI FALCO”

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

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 20′
Buy in 1973 meter Row; Then:
46 Double Unders
20 Alternate DB Snatch #22.5/15
19 Pull Ups
14 DB Step Up #22.5/15
19 Burpees Over The Row

AT 13.30 CLASS, BEFORE CONDITIONING, IN A 6 MINUTE TIME CAP

1 RM OF SQUAT SNATCH

WMG WOD – THANKS GOD IT’S FRIDAY 13.12.19 – “12 DAYS OF CHRISTMAS

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

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

G WOD – THURSDAY 12.12.19 – “NEW FRIENDSHIP …”

MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
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
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“NEW FRIENDSHIP … ”
FOR TIME:
100 Burpees
every 2′
1 Round of “CINDY”

MGW WOD – WEDNESDAY 11.12.19 “ANNIE EATEN HEAVY”

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
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

CONDITIONING
“ANNIE EATEN HEAVY”
For Time
75-60-45-30-15 Double-Unders
50-40-30-20-10 Sit-Ups
15-12-9-6-3 Deadlift #75% 1RM of The Day

GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups

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

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18

M WOD – MONDAY 18.11.19 – – “ DEATH BY 10MT ”

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
Pose Running – Double Unders

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 23.11.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

SUNDAY 08.12.19 – QUOTES OF THE WEEK – DAY OFF!!!

DAY OFF!!!

La tua integrità vale più del tuo reddito. L’onore è più importante della tua fama. La tua autostima vale più del tuo patrimonio!

“Robin Sharma”

Se ti stai chiedendo come raggiungere il successo nella vita questo video di Robin Sharma può aiutarti

WMG WOW – SATURDAY 07.12.19 – TRAIN WITH A COACH “IS HOT OR HEAVY?”

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

MOBILITY & WARM UP

10 Minutes For Quality:

12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups

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

Snatch – Clean

CONDITIONING

“Is Hot or Heavy?”

5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row

Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43

MG WOD – THANKS GOD IT’S FRIDAY 06.12.19 – “5, 3, 1…GO!”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Kipping ( Toes To Bar – Pull Ups – Chest to Bar)

CONDITIONING

“5, 3, 1…GO!”

For 16 Minutes Time Cap
100 Double unders, 5 Bar Complex, 1 Rope Climb
50 Double Unders, 3 Bar Complex, 1 Rope Climb
25 Double Unders, 1 Bar complex, 1 Rope Climb

Bar Complex ( 5 Toes to bar+3 Pull Ups+1 Chest to Bar )