Marzo 2022 Archives

MGW WOD – THURSDAY 31.03.22 – BENCHMARK “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
3 Deadlifts
• Athletes should build up heavier than the weight they plan to use in
the workout.
• After the EMOM is complete, athletes should put their workout
weight on the bar.

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 16.10.18

COOL DOWN

AMRAP 3:
Max Weighted Step-ups

W WOD – HEAVY WEDNESDAY – 30.03.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“SHOULDER PRESS”

5 Sets For Load:
5 Shoulder Press

COOL DOWN & SKILL WORK

3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

M WOD – TUESDAY 29.03.22 – “LONG INTERVALL RUN “

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
Snatch Practice

Set 1
10 Snatch Grip Deadlift
100m Run in :35 – This is equivalent to a 4:40 800m
Set 2
10 Snatch Deadlift + Shrug
100m Run in :30 – This is equivalent to a 4:00 800m
Set 3
10 Partial Overhead Squat
100m Run in :25 – This is equivalent to a 3:20 800m
Set 4
10 Hang Power Snatch
100m Run in :20-:25 – This is equivalent to a 2:40-3:20 800m
Set 4
10 Power Snatch
100m Run – Run at the pace you are going to use in the workout.

CONDITIONING
“LONG INTERVALL RUN“

4 Rounds For Time:
800m Run

Rest 2:00

W WOD – MONDAY – 28.03.22 – “NICKMAN”

MOBILITY & WARM UP

AMRAP 10:
5 Alternating Ring Rows With Partner
5 Synchro Up-Downs With Partner
5 Synchro DB Deadlifts /Arms
5 Synchro Sit-ups

MOBILITY & SKILLS
Pull Up ( Strict – Kipping )

4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Snatches / Partner
Farmer Carry Test:
• Each partner carries one of their workout DBs for an unbroken
100m.

CONDITIONING
“NICKMAN”

10 Rounds For Time w/ a Partner:
200m Unbroken DB Farmer Carry #22.5/15 Change Hand every 50 mt
10 Weighted Pull-ups #15/10
20 Alternating DB Power Snatches #22.5/15

Alternate work and rest with a partner.

Time cap 30′

DAY OFF!!! – SUNDAY 27.03.22 – QUOTES OF THE WEEK

DAY OFF!!!

Ho sempre tentato. Ho sempre fallito. Non discutere. Prova ancora. Fallisci ancora. Fallisci meglio.
“Samuel Beckett”

MGW WOD – SATURDAY TEAM WOD 26.03.22 “BRUUUUM”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“BRUUUUM”

AMRAP 35′: I Go You Go
2 Power Snatches #60/43
4 Power Cleans #60/43
6 Burpees
30 Double Unders

M WOD – THANKS GOD IT’S FRIDAY 25.03.22 – ”MIXED ROW”

MOBILITY & WARM UP

5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)

SKILLS & SPECIFIC WARM UP

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“MIXED ROW”

For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row

Rest 1:00 between efforts

WG WOD – BENCHMARK THURSDAY 24.03.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 19.6.20

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

MG WOD -WEDNESDAY 24.03.22 – “ESCALATOR”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00