BENCHMARK WOD

MGW WOD – THANKS GOD IT’S BENCHMARK FRIDAY 27.01.23 – “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
6 DB Step Up

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 31.03.22

G WOD – THANKS GOD IT’S FRIDAY 13.01.23 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 18.03.22

GWM WOD – BENCHMARK WEDNESDAY – 28.12.22 “FIGHT GONE BAD”

MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row

CONDITIONING

“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 03.08.22

M WOD – BENCHMARK THURSDAY 22.12.22 – “5K RUN”

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Run

W WOD – BENCHMARK MONDAY – 19.12.22 – “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 21.02.22

G WOD – THANKS GOD IT’S BENCHMARK FRIDAY 19.12.22 – “CINDY”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

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

CONDITIONING
“CINDY”*
AMRAP 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

*compare to 18.10.21

G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

CONDITIONING
” CHAD ”*
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

*compare to 23.11.20

WG WOD -THANKS GOD IT’S FRIDAY 11.11.22 – “DIANE WRONG”

WARM UP

On a 10:00 Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist

SKILLS & SPECIFIC WARM UP

Ring Dip – Deadlift

If athletes cannot perform 5 reps at 275/185# they need to scale
the loading in today’s workout.
Rest 1:30-2:00 between working sets.
Increase loading across the 5 sets x 5 reps.

In a 10 minute clock

2 Sets x 5 Reps (moderate loading)
For Load: 5 Sets x 5 Reps

2 Sets:
5 Deadlifts (workout weight)
5 Ring Dips

CONDITIONING
“DIANE WRONG”

For Time:
21-15-9
Deadlifts #125/83
Strict Ring Dips

G WOD – THURSDAY 10.11.22 -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 11.06.22

WG WOD – CFM BENCHMARK MONDAY 07.11.22 –”I SEEM TO KNOW IT”

MOBILITY & WARM UP

400 mt jog Thn:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP
Clean – Burpees

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 15 min time clock, Build Heavy Power Clean Complex

1 Power Clean + 1 Hang Power Clean

Then:

5 Reps x 1 Power Clean at workout weight every :10 or Less

CONDITIONING
“I SEEM TO KNOW IT”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

BEGINNER:

For Time:
7-6-5-4-3
Power Cleans #43/30
15-12-9-6-3
Bar-Facing Burpees