Aprile 2019

WM WOD – TUESDAY 30.04.19 – DOUBLE TAP –

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch

2 Rounds, Increase loading and pace through the rounds
20 Doubòle Unders
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“Double Tap”

For Time:
50 Double Unders, 2 Clusters #52/35
50 Double Unders , 4 Clusters
50 Double Unders , 6 Clusters
50 Double Unders , 8 Clusters
50 Double Unders , 10 Clusters



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G WOD – MONDAY 29.04.19 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)

CONDITIONING

“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Compare to 16.07.19

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MGW WOW – SATURDAY 20.04.19 – TRAIN WITH A COACH “SLEDGE”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
2:00 Light Row
After each, complete:
12 Hollow Rocks
:30s Samson Stretch
12 Superman Rocks
:30s Banded Pull-Aparts
12 Empty Barbell Stiff-Legged Deadlifts
5 Scap Retractions –  + 2+3 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

spend 15′ For refining our rope climb technique, kipping or Butterfly

2 rounds, moving from a walk-through pace to our workout level.
250 Meter Row (workout pace)
20 Double-Unders
3 Deadlifts
3 Chest to Bar

10.30 CONDITIONING

“SLEDGE”

3 Rounds For Time
500 Meter Row
50 Double-Unders
25 Deadlifts #80/60
15 Chest To Bar

13,30 CONDITIONING

Deadlift

Workout DefinitionOn the 1:30 x 7:
25-50′ Handstand Walk
3 Deadlifts

“SLEDGE”

2 Rounds For Time
1,000 Meter Row
75 Double-Unders
25 Deadlifts #92/65
5 Rope Climbs

Midline

for Time:
21-18-15-12-9: Ski Erg Calories
12 GHD Sit-Ups / 20 AB-Mat Sit-Ups

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MGW WOD -THANKS GOD IT’S FRIDAY 26.04.19 – “OPEN 14.4”

MOBILITY & WARM UP

2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

Clean

1 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
10 PVC Shoulder Dislocated
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
10 PVC Shoulder Dislocated
5 Kip Swings

2 Round
1:00 Row
5 Toes to Bar
10 Wallballs
5 Power Cleans
1-3 Chest To Bar ( Muscle Ups )

CONDITIONING

“Open 14.4”

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs #9/6
30 Power Cleans #61/43
20 Ring Muscle-Ups

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GW – WEDNESDAY 24.04.19 – “DOUBLE COPY”

MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Light Row
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side) Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – Video
1:00 (:30s each side) Dorsiflexion – Video

SKILLS & SPECIFIC WARM UP
Snatch
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Hang Muscle Snatches
4 Power Snatches
3 Overhead Squats

CONDITIONING

“The Best Scale”

15-12-9
Power Snatch #43/30
Chest To Bar

Directly into…

9-12-15
Overhead Squats #43/30
Ring Dips

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M WOD – TUESDAY 23.04.19 – “BOAT RACE”

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
Pose Running

CONDITIONING
BENCHMARK
“BOAT RACE”*
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
*compare to 07.13.18

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MGW WOW – SATURDAY 20.04.19 – TRAIN WITH A COACH “WRECK YOURSELF”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans

Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:

100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run

CONDITIONING 10.30

“Wreck Yourself”

For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans

CONDITIONING 13.30

Squat Clean Complex

5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

“Wreck Yourself

For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans

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