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GW WOD -THANKS GOD IT’S FRIDAY 20.05.22 – “INTENSIVE”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

SKILLS & SPECIFIC WARM UP
Db Snacth

4 RND
5 Commando Pull Up
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (INCRESE WEIGHT EVERY ROUND)

CONDITIONING

“INTENSIVE“
For Time:
15 Commando Pull Up
40 Alternating Single-Leg Squats
40 Alternating DB Snatches #22.5/15
12 Commando Pull Up
30 Alternating Single-Leg Squats

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W WOD – HEAVY DAY THURSDAY 19.05.22 – “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
Bench Press

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 BENCH PRESS“

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

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WMG WOD -WEDNESDAY 18.05.22 – “EFFICENCY”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“EFFICENCY”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 50 double unders

Rest 4:00


From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43

Each time you break, perform 30 squats

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MW WOD -TUESDAY 17.05.22 – “REINFORCED”

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

DEADLIFT

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches

CONDITIONING
“REINFORCED”

3 Rounds For Time:
800m Run
50 Deadlifts #43/30

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WG WOD – MONDAY 16.05.22 – “SIMPLE COUPLET”

WARM UP

On a 10:00 Clock
7 AB-Mat Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank


SKILLS & SPECIFIC WARM UP

Wall Walk – Bent Over Row

EMOM 10:
Odd. 3 Wall Walks
Even. 12 Bent Over Rows

CONDITIONING
“SIMPLE COUPLET”

4 Rounds For Time:
15 mt Overhead Walking Lunge #52/35
25 AB-Mat Sit-ups

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WMG WOD – SATURDAY 14.05.22 – “THE INFINITE EMOM OF Z”

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

MOBILITY & SKILLS
SNATCH – CLEAN

CONDITIONING
“DESPERATE HOUSE”

EMOM 12′
10 Power snatch #35/25
10 Toes To Bar

Rest 3:00


EMOM 12′
6 Devil Press #22,5/15
15 Cal. Bike

Rest 3:00


EMOM 12′
30 Double Unders
10 Hang Power Clean #45/30

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MW BENCHMARK WOD -THANKS GOD IT’S FRIDAY 13.05.22 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.


CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

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MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”

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
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

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MG WOD -WEDNESDAY 11.04.22 – “MADAME”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Step Up/ each


Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down

Set 3
20 Pulls on the rower (fast pace)
10 Box Jump

Set 4
250mt (1k peace)
5 Box Jump #75/60

CONDITIONING
“MADAME”

For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40

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