Wod 11/10

Gymnastic Warm up : 5 down dog - sanke 5 hindu push up 5 Hanging K2C + Scapular retraction 30" Handstand hold/planche Core Strenght 15' Metcon : 21/15/9 HSPU - Pullups

Wod 10/10 Macrociclo 1:2:2

Wod 10/10   Wgm                Macrociclo 1:2:2 General Warm up : 10’ 4 Rolling Sit up 2+2 Single Leg Bridge + K2C 3 + 3 Dog + Snake 3 + 3 Spiderman Lunge 6 Hip Hinge 6 Single Leg DL   Skill : Swing   Conditioning submaximal power endurance :   Complete as many rounds...

21/09 Mobility

Mobility Lession 21/09/2016 T-Spine extension smash   Puppy Dog   Overhead banded distraction   Lateral hip opener   Lateral side Opener   Single Leg Flexion whit external Rotation   Single Leg Flexion whit external Rotation box   Forefoot Mobilization   1' x station...

Wod 21/09 Mgw Macrociclo 1:1:3

  Warm up : 15 m Spiderman Lunge 1’ Plank 15 m Duck walk 2 wall climb   Conditioning : Morrison Rx (450reps) – 50-40-30-20-10 Wall ball 9/6 Kettlebells swing 24/16 Box jump Intermediate (300rep) 30-25-20-15-10 Newbie (150 reps) 20-15-10-5 Wall ball 6/4 Swing 16/12...

Wod 20/09

Martedi 20/09 G                            Macrociclo 1:1:3   Warm up : mobility circuit 10' 5 hindu push up 5 spiderman lunge 30 “ down dog 5 scapular retraction + 5 knee2chest Gymnastic Test : A . Strict Pullups7 A1 . Strict Ring Dip     Conditioning : Angie 100...

WOD 19/09 Wgm

Lunedi 19/09 Wgm                            Macrociclo 1:1:3     Warm up : mobility circuit 10'   Drill : Deadlift Pvc   Strenght : 2° Deadlift Find your 6 Rm ( add the 10% a the weight of last sitting ) 6 x 3 rest 2’   Conditioning : Annie 50-40-30-20-10 sit up D.U  ...

SABATO 17/09 G                            Macrociclo 1:1:2     Warm up : mobility circuit 10'   Intervall 3’ x 3 Rounds Run 400 Rest’ 100 D.U ( 2’ for time ) 500 Row   Stretching...

WOD 14/09 1:1:2

Warm up : mobility circuit 10'   Primer C&J 10'   ABBATE (time cap 40') For time: Run, 1 mi 21 Clean & Jerks, 155 lbs Run, 800 m 21 Clean & Jerks, 155 lbs Run, 1 mi RX                  70/50 Intermediate   50/35 Newbie           35/25 Beginner 800 Run 12 Power clean...

MARTEDì 13 SETTEMBRE

      Warm up  :  5’ 30” Down dog 5   Hindu Push up 30” Hollow Hold    5  Sprawl Strenght : 5 x 50% max set Strict HSPU Stability : 20:20 HS HOLD x 6 Set   Test Gymnastic : A) Max Hold L-SIT  B) Max set Strict T2B   Conditioning only Gym : GI.Jane For Time: 100 GI...

Lunedi 12/09 Wgm Macrociclo 1:1:2

    Warm up :  3 Rounds 60 " Plank 1 wall climb 5 Ab walk 5 Spiderman lunge   5' Weightlifting Primer   Press Behind the neck Muscle snatch High hang power snatch Hang power snatch OHS     15' Weightlifting :  find your 5 Rm hang power snatch Metcon mg : Loredo 6...

Wod 09/09

      Venerdi 09/09/2016  Gmw Warm up 10’ 50 single under 30” Plank 5 scapular retraction + 5 Knee 2 chest 1 wall climb Test : 100 Abmat sit up for time Conditioning :   Helen 3 Rnd 12 Pullups 21 American Swing 400...

08/09

Macrociclo 1:1:4     Giovedi 08/09/2016  W Warm up 5’ 10 Deadlift PVC 2 wall climb 10 Press Pvc Strenght : Find in 5 set your 8 Rm of Press  with 1.7 x press load founded perform 4 set x 4 reps Deadlift          Conditioning : Speed strenght Endurance + Power...

Mercoledi 07/09/2016 Mgw

  Warm up 10’ 1 Lap Bear walk 10 D.L pvc 5 Ab Walk   Endurance : in 4 set Find your best record 100 m Row 4 x 100   Conditioning : Open 11.1   Amrap 10’   30 D.U 15 Power Snatch     RX : Snatch 30 kg , Scaled 20 , Newbie 15 Kg Rx: Snatch 25 Kg, Scaled 15 Kg , Newbie...

Salve a tutti Ragazzi , ieri abbiamo iniziato la programmazione 2016-2017  , potete leggere lo schema che ho postato , abbiamo 12 settimane per raccogliere dati su Powerlifting Weightlifting Gymnastic ed Endurance alla fine avremo un report che confronteremo nell'arco...

5/09 Wod W+gm 1:1:1

Warm up 10’ 10 Pass throught pvc 30” sumo squat 1 lap duck walk 10 ohs pvc   Powerlifting : Back Squat Find your 8 Rm with this load perform 5 set form 4 3.1.x.2   Conditioning : 4 RFT of 400 Run 50 Air...

30/08 Wod

10' Warm up : 1 Lap bear walk 60"Plank 1 Lap Spiderman Lunge 2 Wall climb   Gymnastic Strenght  : A. Test max set Chin up B. 5 x 50% max set Chin up C. Test max set Push up - Ring Dip D. 5 x 5 50% max set Metcon only Gym  : Ryan 5 RFT RX 7 M.U / 21 Burpees...

WOD 26 AGOSTO

Warm up :  A. 10' 10 m duck walk 10 m Bear walk 5 ab walk 60" Plank  B. 5' skill 100 D.u   WOD Rx For Time: Amrap 7' 21-18-15  Russian Swing   32/24 12 - 9 - 6  Dumbell Squat Clean  20/15 Max rep Burpees rest 7' Amrap 7 ' 21-18-15  Russian Swing 12 - 9 - 6  Dumbell...

25/08 Wod

warm up: 10 ' lateral lunge 5 + 5 D.L one Leg 5 + 5 OHS with Pvc 10 Bear walk 1 Lap Core strenght :  Adavanced  Weighted Ghd sit up + Weighted Ghd Hip extension 4 x 10 15 kg rest 1' Intermediate  : Ghd sit up + Ghd Hip extension 4 x 10 rest 1' Newbie : 30 " sit up 30"...

23/08 Wod

Wgm Warm up : Bear walk 20 m spiderman lunge 20 m twist  lunge 20 m   Core stability : hands plank 30" side sx 30" side dx 30" rest 30" x 5 set Conditioning : Amrap 20' 200 Run 10 Dumbell Thruster 15/10 - 10/5 - Newbie  OH lunge with Plate 15 med ball sit up / Newbie...

11/08 Wod

Warm up : 10 ' 2 wall climb 1 bear walk 60" Plank   Power  : Jerk from rack 5 x 3 reps Find your 3 Rm   Weightlifting :  Emom 15 ' 1°   :  12 D.L 2°   :    9  Hang Power Clean 3°   :    6 Jerk  60/40 Rx 70/50 - Intermediate 60/40 - Beginner 50/30...