Agosto 2019

MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
15 Glute Bridges 
10 Russian Baby Makers 
5 Spiderman + Reach (Each Side) 

15-12-9:

Medicine Ball Deadlifts 
Medicne Ball Strict Press 
Medicine Ball Thrusters

2 Rounds of: 

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Elbow Rotations 
5 Strict Press
5 Overhead Squats 

SKILLS & SPECIFIC WARM UP

Build to Final Overhead Squats

After Each Weight Jump: 100 mt Run + 3 Box Jump

CONDITIONING

“CRAZY COACH”

AMRAP 3 minutes: 
200 mt Run 
18 Box Jump #60/50
Max Overhead Squat #35/20

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
15 Box Jump #60/50
Max Overhead Squat #43/30

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
12 Box Jump #60/50
Max Overhead Squat #52/38

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
9 Box Jump #60/50
Max Overhead Squat #61/43

Read More
WM WOD -THANKS GOD IT’S FRIDAY 30.08.19 – “HIT & RUN”

MOBILITY & WARM UP

3 Rounds

100 Meter Run 
5 Russian Baby Makers 
10 Warrior Squats 
5 Inchworms 

SKILLS & SPECIFIC WARM UP 

BURGENER WARM UP

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Good Morning
5 Snatch Grip Push Press Behind the neck
5 Romanian Deadlifts 
5 Power snatch

2 Rounds; increase Intensity & Load
200 Meter Run 
6 Alternating Dumbbell Snatches 
6 Dumbbell Squats

CONDITIONING

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches # 22.5/15 kg
21 Single Dumbbell Squats # 22.5/15 kg

Read More
M WOD – THURSDAY 29.08.19 – “CRAZY RACE”

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

“CRAZY RACE”*

On the 5:00 x 5:
200 mt Run 
40/30 Calorie Row
20 Double Unders

Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round. *compare to 03.06.19

Read More
WMG WOD – WEDNESDAY 28.08.19 – “WELCOME TO THE REAL WORLD”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP

Overhead Squat

5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats

CONDITIONING

“WELCOME TO THE REAL WORLD”

21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees

Read More
MG WOD – MONDAY 27.08.19 – “ANNIE ON THE RUN”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS
Pose Running – Double Unders

CONDITIONING

“ ANNIE ON THE RUN RUN”
For Time
50-40-30-20-10:
Sit ups
Double Unders
Every Rounds
400 mt Run


Read More
W WOD – MONDAY 26.08.19 – “HEAVY SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY BACK SQUAT*

Take 10 minute to find 1 set of 5 reps of Back Squat

Then:

On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

*compare to 01.07.19

Read More
WM WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “RUNAWAY TRAIN”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3-4 Rounds:

200 Meter Run 
15 Calorie Bike 
10 Glute Bridges 
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

Front Squat + Jerk Complex

On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Beast Builder V3″

On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks

CONDITIONING

“Runaway Train”

3 Rounds (30 Minute Cap): 
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne

Directly Into…

15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48

Read More
WM WOD -THANKS GOD IT’S FRIDAY 23.08.19 – “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 08.02.19

Read More
G WOD – THURSDAY 22.08.19 – “Mary For Rounds”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“MARY FOR ROUNDS”

Rounds For Time
5 Handstand Push Ups
10 Hr Push Ups
25 Air Squats
Rest 1 minute
Time Cap 18 min

Read More