Luglio 2022

MWG WOD – SATURDAY WEEKLY CHALLENGE 30.07.22 “SEALS”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run

1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder

CONDITIONING

“SEALS”

For Time (with a Partner)

Buy-In: 2,006 meter Ski Erg

Then, 15 Rounds of:

12 DB Thrusters #2×22.5/15

10 Stone Over Shoulders #70/45

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.

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G WOD – THANKS GOD IT’S FRIDAY 29.07.22 – ”RED LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk

WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch

2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest

CONDITIONING

“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups

  • Complete 7.5m handstand
    walk after each set of pull-ups or 3 Wall Walk
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W WOD – THURSDAY 28.07.22 – HEAVY DAY “PUSH PRESS”

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
Press – Push Press – Push Jerk

4 sets:
5 push presses (increasing load)

CONDITIONING

“HEAVY DAY PUSH PRESS”

Push press
5 sets x 10 reps

Rest 3 min

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GWM WOD – WEDNESDAY – 27.07.22 “RED”

MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Deadlift – Box Jump

Round 1
1 Set:
3 Step Up
5 Deadlift #50% 1RM
200 mt Run (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Deadlift #75% 1 RM
200 mt Run (Moderate Pace)
Round 3
1 Set:
3 Box Jumps Over
5 Deadlift #75% 1 RM
200 mt Run (fast pace)

CONDITIONING

“RED”

5 Rounds For Time:
10 Box Jumps Over #60/50
15 Deadlift #75% 1RM
400 mt Run

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MW WOD – TUESDAY 26.07.22 – “BLUE EYES”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms


Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
30 DB Windmill
30 DB Turkish Get Up

CONDITIONING
“BLUE EYES”

AMRAP 12
50 Double Unders
40 mt Plate Push (4x10mt section unbroken) #20/10
add 5 double unders every round

Score is total Double Unders

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WG WOD – BENCHMARK MONDAY 25.07.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

  • Rest 1:00 between rounds
  • RX: #60/43
  • INT: #43/30
  • BEG: #35/25

*compare to 01.03.22

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MW WOD – SATURDAY WOD 23.07.22 “ 8 BALL IN THE HOLE”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“8 BALL IN THE HOLE”

EMOM 8
Minute 1 – Max Cal Row
Minute 2 – 10 Thrusters #62/43

Then:

AMRAP 8 Min
20 Wall Ball
250 mt Row
20/14 Sand Bag Pull Through #25
50 Double Unders

Then

EMOM 8 Min
Minute 1 – Max Calorie Ski Erg
Minute 2 – 8 Clusters #62/43

Then

In a 8 minute windows
40 Wall Ball
500 mt Row
Max Double Unders in Remaning Time

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MWG WOD – THANKS GOD IT’S FRIDAY 22.07.22 – “CAMO”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
Snatch – Burgener Warm Up

Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull

CONDITIONING
“CAMO”

FOR TIME in a min Time Cap
400m Run
30 Kb Snatch #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
30 Kb Snatch #24/16

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