Settembre 2022

MG WOD -THANKS GOD IT’S FRIDAY 30.09.22 – “EYE TO THE SHINES”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“EYE TO THE SHINES”*

6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60

*compare to 22.04.22

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W WOD – THURSDAY 29.09.22 – “HEAVY DAY THRUSTER”

MOBILITY & WARM UP

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

MOBILITY & SKILLS WORK
Thrusters

2 Set x 7 Reps, empty barbell

5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)

1 Thruster (next weight should be your starting weight in the work-
out)

CONDITIONING
“THRUSTERS”

12 Sets For Load:
1 Thrusters every 2 minutes

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WG WOD – WEDNESDAY 28.09.22 – “HOW DO YOU PUT IT?”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Burpees Plate #20/10

CONDITIONING
“HOW DO YOU PUT IT?”

AMRAP 5
6 KB Russian Swing #24/16
10 Burpees Plate

Rest 3:00
AMRAP 4
10 American KB Swings
10 Burpees Plate

Rest 3:00
AMRAP 3
Max Distance Single Arm Overhead KB Carry #24/16 (10m = 1 reps)

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WG WOD – TUESDAY 27.09.22 – “I REMEMBERED DIFFERENT”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press – Thrusters

Set 1
3 Single-Arm KB Front Squats / Arm
3 Single-Arm KB Push Press / Arm
5 Kip Swing

Set 2
Use workout weight
3 Single-Arm KB Squat Clean / Arm
3 Single-Arm KB Thrusters / Arm
5 Knee to Elbow

Set 3
Use workout weight.
3 Single-Arm KB Thrusters/ Arm
3 Kip Swing
5 Toes to Bar

CONDITIONING
“I REMEMBERED DIFFERENT”

30-20-10
Alternate KB Clusters #24/16
Toes To Bar

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M WOD – MONDAY 26.09.22 – “LESS IS BETTER“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Double Unders

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.


Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“LESS IS BETTER“*

5 Rounds For Time in a 20 min time cap
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m

*compare to 29.03.22

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MG WOW – SATURDAY 24.09.22 – “MURPH DEMARCATION”

MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“MURPH DEMARCATION”*

For Time (with a Partner)

Buy-In: 1,000 meter Row

800 meter Run (together)

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run (together)

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run (together)

Buy-Out: 1,000 meter Row

If You have a Vest or Body Armor wear it Vest #9/6, No on Row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.

Target time 50 min

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MGW WOD -THANKS GOD IT’S FRIDAY 23.09.22 – “GOOD FRIDAY”

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

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Deadlift

4 Sets x 5 reps
Athletes should feel like they can perform at least 10 reps with the
weight they choose for the workout

1 Round
200m Run (Workout Pace)
10 Sit Ups
5 Deadlift (Workout Load)

CONDITIONING
“GOOD FRIDAY”*
3 Rounds For Time in a 30 min TC
1000m Run
50 Sit-ups
25 Deadlifts #83/60 Rest 2:00 between rounds

*compare to 15.04.22

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W WOD – THURSDAY 22.09.22 – “HEAVY DAY FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“*

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

*compare to 16.02.22

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GW WOD – WEDNESDAY 21.09.22 – “CINDY HAS WRONG”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Kipping – Chest to Bar – Handstand Push Ups

EMOM 8
20 sec. Handstand Hold

CONDITIONING
“CINDY HAS WRONG“

AMRAP 18:
5 Chest To Bar Pull-ups
10 Handstand Push-ups
15 Back Squats #20/15


BEGINNER

AMRAP 15:
5 Jump Chest To Bar Pull-ups #15cm
10 DB Sott Press
15 Back Squats #20/15

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