Marzo 2023

M WOD – THANKS GOD IT’S FRIDAY 31.03.23 – “PREPARED”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 5 Good Morning + 10 Goblet Cossack Squat


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:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“PREPARED”

EMOM 28
Min 1 – 15 Cal Ski Erg
Min 2 – 15 Cal Assault Bike
Min 3 – 15 Cal Rowing
Min 4 -Rest

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G WOD – THURSDAY 30.03.23 -BENCHMARK ”MAXTON ”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Pull Ups

CONDITIONING

“MAXTON“*
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees

  • Wear a vest if available

Alternate work and rest with a partner.

*compare to 10.11.22

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W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SQUAT CLEAN”

Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Squat Clean

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GM WOD – TUESDAY 28.03.23 – “GLUE”

WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m KB Front Rack Carry 2x#24/16
Min 3- 60m DB Waiter Carry + Farmer Carry 2x#22.5/15

CONDITIONING
“GLUE”

6 min Dead Hang
Every time you drop off, complete
400mt Run
30 Push Ups

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WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters

CONDITIONING
“OPEN 16.5”*

For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees

*compare to 08.09.20


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MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

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 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter

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W WOD – THANKS GOD IT’S HEAVY FRIDAY 24.03.23 – “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Clean – Back Squat

BACK SQUAT FROM FLOOR LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“LAST MAN STAND ON BACK”

Every 5 sec for 50 sets
Back Squat from floor #60%BW

Beginner Option:
Back Squat #40%BW

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M WOD – THURSDAY 23.03.23 – “ MIKKO’S TRIANGLE”

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

On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike

CONDITIONING
“MIKKO’S TRIANGLE* “

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

*compare to 05.09.22

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G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & MOBILITY

Air Squat – Kipping – Pull Up

5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2

Rest 1 min Between sets

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 29.09.21

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