Aprile 2023

MGW WOD – SATURDAY PARTNER WOD 29.04.23 “HAPPILY EVER AFTER”

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

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200m Run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“HAPPILY EVER AFTER”
30 Rounds For Time with a Partner
Buy in 100 cal Row
Then:
3 Burpees to Target
6 Power Snatches #43/30
9 Box Jump Over
12 Cal Assault Bike (Schwinn 18)
-I GO YOU GO-

In pairs of two, everyone divides the calories Row then with I go You Go style, Athlete A works while B Rests, Switch and we alternate for 30 Rounds

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GW WOD – THANKS GOD IT’S FRIDAY 28.04.23 – “BOLD”

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

In a 10 minute clock
Build to a heavy Double Muscle Clean

CONDITIONING

“BOLD“

EMOM for 19 minutes:

Minute 1: Max Air Squats

Minute 2: Max Alternate Dumbbell Snatches #22.5/15

Minute 3: Max Push-Ups

Minute 4: Max Wall Ball #9/6

Minute 5: Rest

Work for 45 seconds each round allowing for 15 seconds of rest and transitions

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M WOD – THURSDAY 27.04.23 – “ WAHOO”

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

On the minute set your max calorie
Row
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:

Calculate Drag Factor

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
“WAHOO“

AMRAP 7 Minutes
50/40 Calorie Assault Bike/Ski Erg
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike/Ski Erg

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WG WOD – WEDNESDAY 26.04.23 – “THE PERFECT SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

E2MOM x 5 sets
Build your heavy 3 Squat Clean

CONDITIONING
“THE PERFECT SCHEME”

AMRAP 12:
9 Unbroken Deadlifts*
6 Facing the Bar Burpees
3 Unbroken Power Cleans*

*Use #85% of heavy of the day

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GWM WOD – SATURDAY WOD 22.04.23 “ENGINE BUILDING“

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
Wall Ball Clean – Wall Ball Shots

CONDITIONING
“ENGINE BUILDING”

EMOM 40 MINS

Min 1: 10 Burpees
Min 2: 100 mt Shuttle Run
Min 3: 15 Wall Ball #9/6
Min 4: 15 Cal Row
Min 5: Rest

do not go beyond 50 seconds


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GW WOD -THANKS GOD IT’S BENCHMARK FRIDAY 21.04.23 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats 
10 One leg Stiff-Legged Deadlifts 
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”*

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 20.09.19

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W WOD – THURSDAY 20.04.23 – “HEAVY DAY SQUAT SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SQUAT SNATCH”*

12 Rounds for Load
1 Squat Snatch

rest 2 min

BEGINNER

2 Power snatches + 2 Overhead Squats

rest 90 sec

*Compare to 16.06.22

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WG WOD – HERO WEDNESDAY 19.04.23 – “JACK”

MOBILITY & WARM UP

3 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Step Ups

MOBILITY & SKILLS WORK
Push Press

-Then-
take 10:00 to build Up to Push Press weight from the floor

1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout height)

CONDITIONING
“JACK”
AMRAP 20 Minutes
10 Push Presses #52/38
10 KettleBell Swings #24/16
10 Box Jumps #60/50

Beginner

AMRAP 15 Minutes
10 Push Presses #43/30
10 KettleBell Swings 20/12
10 Box Jumps #50/40

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MW WOD -TUESDAY 18.04.23 – “OREO DREAM EXTREME”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift


SKILLS & SPECIFIC WARM UP

Front Squat / Sand Bag Clean

1 set (at workout pace):
200m Run (together)
2 Sandbag Squats (at workout weight) OR 2 Front Squats (at workout weight)

CONDITIONING
“OREO DREAM EXTREME”

3 Rounds For Time:
800m Run
15/12 Sand Bag Front Squat #25

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