BENCHMARK WOD

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

GWM WOW – SATURDAY 12.03.22 –”OPEN 22.3”

WARM UP:

3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges

3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings

SKILLS & SPECIFIC WARM UP

1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats

1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups

1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses

Thrusters and Build Up
10 thrusters (empty bar)
2×5 thrusters (first barbell)
1×5 thrusters (second barbell)
2×3 thrusters (third barbell)

Pull Up Progression

1×12 Pull Ups
1×9 Chest To Bar
1×3-5 Bar Muscle Ups

1 set:
25 double-unders
5 pull-ups
5 thrusters (first barbell)
4 chest-to-bar pull-ups
4 thrusters (second barbell)
3 bar muscle-ups
3 thrusters (third barbell)

CONDITIONING

“OPEN 22.3″

For time:
21 pull-ups
42 double-unders
21 thrusters #43/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters #52/35
15 bar muscle-ups
30 double-unders
15 thrusters #61/38
Time cap: 12 minutes

Scaled:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters #30/20
18 chin-over-bar pull-ups
36 single-unders
18 thrusters #38/25
15 chest-to-bar pull-ups
30 single-unders
15 thrusters #48/30
Time cap: 12 minutes

Beginner

For time:
21 bent-over rows
42 jumping jacks
21 thrusters #20/15
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes

W WOD – BENCHMARK MONDAY – 07.03.22 – “ISABEL”

MOBILITY & WARM UP

4 Sets
:20 Toe Touch + Jump

Rest :10
:20 Mountain Climbers

Rest :10

MOBILITY & SKILLS
PVC Snatch

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

EMOM 10′

Build up with a 3-position
power snatch

CONDITIONING
“ISABELL”*

For Time:
30 Snatches #61/43

Int. #43/30

Beg. #20/15

*Compare to 20.04.21

WG WOD – BENCHMARK TUESDAY 01.03.22 –”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 26.07.21

M WOD – MONDAY 28.02.22 – “5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

3 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

5 Sets x 100m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 200m at Mile Pace

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
BENCHMARK “5K RUN”*

*compare to 18.04.19

W WOD – BENCHMARK MONDAY – 21.02.22 – “RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Ba

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Snatch

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

2 Sets:
10 Unbroken Power Snatches

CONDITIONING

“RANDY”*

FOR TIME
75 Power Snatches #35/25

*compare to 05.02.18

WM WOD – BENCHMARK TUESDAY 08.02.22 – THE GIRL – “NANCY”

MOBILITY & WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats

CONDITIONING

“NANCY”*

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

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes

*compare to 01.07.20

WG WOD – BENCHMARK THURSDAY 03.02.22 – “DIANE ”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 27.06.20

G WOD – TUESDAY TEST 11.01.22 – “BARBARA”

WARM UP

On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)

CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds

*compare to 28.10.21

Scaled version

5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds

W WOD – BENCHMARK MONDAY – 03.01.22 – “GRACE”

MOBILITY & WARM UP

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

Into 2 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
Clean Warm Up – Jerk

CONDITIONING

“GRACE”*

30 Clean & Jerk #61/43

*compare to 26.05.21