Gennaio 2022

MG WOD – MONDAY 31.01.22 – “MANGUSTA”

MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
:20 Row (Easy Pace – Conversation Pace)
10 Sit-ups
Set 2
10 Alternating Scorpion Stretch
:20 Row (Subtract :05-:10 from previous pace)
10 Seated Leg Raises
Set 3
10 Double Knee Tuck in Plank
:20 Row (Subtract :05-:10 from previous pace)
:20 L-Sit Hold
Set 4
10 Mountain Climbers
:20 Row (Subtract :05-:10 from previous pace)
:20 L-Sit Hold

SKILLS & SPECIFIC WARM UP

ROPE CLIMB PRACTICE | 10:00

EMOM 7
2 Rope Climb
scaled: 4 Strict Pull-ups (Chin Over or Chest-to-Bar)
4 Pull-to-Stand on Rope

CONDITIONING

“MANGUSTA”

5 ROUNDS FOR TIME
400m Run
30 Seated leg lifts over Kettlebell #24

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WGM WOD – SATURDAY TEAM WOD 29.01.22 “FOREVER FAT”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“FOREVER FAT”

For Time with a partner,

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

100 One – Legged squat Alternating – Partner Hold In Overhead Position Fatbar #50/30

100 Alternate Kb Snatch #24/16 – Partner Hold In Front Rack Position Fatbar #50/30

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner

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WM WOD -THANKS GOD IT’S FRIDAY 28.01.22 – “GUAVA”

MOBILITY & WARM UP

3 Sets:
:20 Alternating Spiderman & Reach

Rest :10
:20 Leg Swing (Across body)

Rest :10
:20 Walking Lunges

Rest :10
:20 Leg Swing

Rest :10
SQUAT THERAPY
EMOM 7:
7 Squat Therapy Squats

SKILLS & SPECIFIC WARM UP
Back Squat

Set 1:
10 Back Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Back Squats #30/20
100m Jog
Set 3:
6 Back Squats #35/25
100m Run
Set 4:
4 Back Squats #Workout weight
200m Run

CONDITIONING

“GUAVA”

FOR TIME
20 Unbroken Back Squats
200m Run
15 Unbroken Back Squats
400m Run
10 Unbroken Back Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.

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W WOD – THURSDAY 27.01.22 – “HEAVY DAY PUSH JERK”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Push Jerk

4 sets:
5 push jerk (increasing load)

CONDITIONING

“HEAVY DAY PUSH JERK”

every 3 min x 7 rounds
3 Push Jerk

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MW WOD -WEDNESDAY 26.01.22 – “OH MY DARLING”

WARM UP

Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)

Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift

Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10

Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW

Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING”

AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56

Scaled


AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW

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WG WOD – TUESDAY 25.01.22 – “APPLE”

WARM UP

Set 1:
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-3:
:20 Counterbalance Squats to Medicine Ball
:20 Kip Swings
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Wall Balls
7 Pull-ups or Pull-up Modifications

CONDITIONING
“APPLE”

5 ROUNDS FOR TIME
25 Wall Balls #9/6
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
15 Wall Balls #6/4
15 Pull-ups

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M WOD – MONDAY 24.01.22 – “BACK TO BACK”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

3 sets
:35 row,
:25 rest

CONDITIONING
“Back To Back “

21–18–15–12–9–12–15–18–21
Calories Row
400 mt Run

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GM WOD – SATURDAY TEAM WOD 22.01.22 “MAGENTA”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
3 Rounds of :30 of Each:
Soldiers Kicks
Knee Hug-to-Chest
Side Shuffle
Crossover
High Knees
Butt Kickers

SKILLS & SPECIFIC WARM UP

3 Sets:
5 Synchro Box Step-ups
5 Synchro Burpees
50m Row / Partner

CONDITIONING

“MAGENTA”

Buy in 50 Partner Medball-Toss Sit-ups #9/6

Then:

2 ROUNDS FOR TIME
40 Synchro Box Step-ups #60/50
30 Synchro Burpees
2k Row

Time Cap 30′

TEAM OF THREE OPTION
• All three athletes perform the synchro options together.
• Team of three will increase the row to 2400m and split the row into
100-200m increments.

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MGW WOD -THANKS GOD IT’S FRIDAY 21.01.22 – “TIME PRIORITY KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups
Set 2:
• Make sure to lead all reps of the air squat.
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks
Set 3:
• Make sure to lead all reps of the med ball front squat
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down
Set 4:
• Make sure to lead all reps of the Medball thruster
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

3 Sets x 10 Unbroken Reps, increase weight or height each set up to workout
standards

CONDITIONING

“TIME PRIORITY KELLY”

5 ROUNDS FOR REPS
1:00 Max Distance Run (10 mt Shuttle Run)
1:00 Max Wall Balls #9/6
1:00 Max Box Jump Overs #60/50

  • No extra time to transition between
    movements.
  • Remind athletes that every 10m = 1 rep.
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