MG WOD – SATURDAY 31.07.21 – “WALKS ROW” MG WOD – SATURDAY 31.07.21 – “WALKS ROW”
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Home / 2021 / Luglio

Luglio 2021

MG WOD – SATURDAY 31.07.21 – “WALKS ROW”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
Practice Wall Walk

CONDITIONING
“WALKS ROW”

Every 1 min for 12 mins,
alternating between:
12/10 Row Cals
3 Wall Walks

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W WOD – THANKS GOD IT’S FRIDAY 30.07.21 – “BACK SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Squat Therapy – Back Squat

CONDITIONING

“BACK SQUAT”

Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single

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WG WOD – THURSDAY–29.07.21 – “EVERY SECOND…”

MOBILITY & WARM UP

EMOM 16′
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 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

CONDITIONING
“EVERY SECOND…”

7 min AMReps
2:00 Wall Ball
:30 Burpees
1:00 Wall Ball
1:00 Burpees
:30 Wall Ball
2:00 Burpees

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WGM WOD – WEDNESDAY 28.07.21 – “FIFTY…”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING
“FIFTY…”

For Time:
50 SDHP #43-30
50 Sit-ups
50 Box Jump Overs #60-50
800m Run

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MG WOD – TUESDAY 27.07.21 – “KLING”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
10′ Practice Double Under

CONDITIONING
“KLING”

4 Round For Time:
25 Row Cals
60 Double Unders

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WG WOD – MONDAY 26.07.21 –”THE CHIEF”

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean

CONDITIONING

“The Chief”
5 x 3min AMRAPs
3 Power Cleans #60/40
6 Push-ups
9 Air Squats
Rest 1 min

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WG – MONDAY 26.07.21 – “THE CHIEF”

WARM UP

3 Rounds:

200 Meter Run
15 Sit-ups 
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings 
10 Kettlebell Strict Press (5 Each Side)

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 -Power Clean Warm Up

CONDITIONING

“THE CHIEF ”*

Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute

*compare to 07.03.20

Read More
WOM WOD -SATURDAY 24.07.21 –“REVEST”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders

CONDITIONING
“REVEST”

10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50

Read More
W WOD – THANKS GOD IT’S FRIDAY 23.07.21 – “XEN”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Hang Sqaut Sbnacth

CONDITIONING

“XEN”

3 rounds for time:
10 Hang Squat Snatch #43-30
10 Back Rack Walking Lunge #43-30


Read More
MG WOD – THURSDAY 22.07.21 –“BUNNY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
PULL UPS

CONDITIONING
“BANNY”

15 min AMRAP:
250m Row
15 Pull-ups
250m Row
15 Sit-ups

Read More

Articoli recenti

  • M WOD – THANKS GOD IT’S FRIDAY 31.03.23 – “PREPARED”
  • G WOD – THURSDAY 30.03.23 -BENCHMARK ”MAXTON ”
  • W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”
  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

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