G WOD

g WOD – veterans day SATURDAY 11.11.23 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:

AMRAP 10′

10 high knees in place
10 leg swings/ leg
10 walking lunges
10 upward dog to down dog
5 curtsy squats x leg

CONDITIONING
” CHAD ”*
For Time
1000 rucksack step-ups #back pack/vest #20/15
Athlete’s use step height at #50cm

INTERMEDIATE

1000 rucksack step-ups #back pack/vest #9/6
Athlete’s choice of step-up height.

BEGINNER

1000 unweighted step-ups
Athlete’s choice of step-up height.

TEAM VERSION

Make your team of two, three or four people. Choose your performance level and perform 1000 step ups

*compare to 19.11.22

G WOD – TUESDAY 10.10.23 – “CINDY SHAGGED”

WARM UP MOBILITY & WARM UP

AMRAP 8:
200 mt Run
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
100 mt Run
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Butterfly – Pull Ups – Chest To Bar

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“CINDY SHAGGED”

For Total Reps For As Long As Possible

Prior to 3:00, complete:

2 Box Jump #60/50

2 Pull-Ups

2 Box Jump Overs #60/50

2 Push Ups

2 Burpees Box Jump Overs #60/50

2 Air Squat

If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.

G WOD-MONDAY – 25.09.23 – “READY TO SWEET!”

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 & SPECIFIC WARM UP
Work 15 Minutes on Bar Muscle Up
Then:
3 Strict Pull Ups on The Minutes x 8 rounds

CONDITIONING

“READY TO SWEET!”
For Time
150 Air Squat
100 SIt Ups
50 Push Ups
EMOM
5 Burpees Start at 0:00

g WOD-benchmark MONDAY – 11.09.23 – “BLACKJACK”

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

MOBILITY & SKILLS
10′ Practice on Handstand Push Up

PRE-Workout:
EMOM 10
10 mt single-arm DB overhead walking Lunges #22.5/15
Change Arm every Round

CONDITIONING
“BLACKJACK”
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

G WOD – THANKS GOD IT’S FRIDAY 11.08.23 – ”the wall”

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
Handstand Push Up – Toes to Bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“THE WALL“

5 Rounds For Time
5 Wall Walk
10 Burpees Box Get Over 120/100
20 GHD Sit-ups

G WOD – WEDNESDAY 02.07.23 – ”GREEN LANTERN”

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 & SPECIFIC WARM UP
Handstand Push Ups – Handstand Walk
2 Sets:
3 Partial Wall Walks
5 Kneeling Push Ups + 5 Downdog Toe Touch

1 Round
5 Box Jump (or scaling option)
:10 Rest
:20 Handstand Hold
:10 Rest
5 Knee To Elbow
:10 Rest
5 Kneeling Push Up

CONDITIONING

“GREEN LANTERN”*
AMRAP ’18
10 Box Jump #60/50
10 Handstand Push Ups
10 Toes to Bar
10 Hand Release Push Ups

*compare to 26.08.22

G WOD – THURSDAY 13.07.23 – “FIRE FLOOR”

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
Kipping – toes to bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“FIRE FLOOR“
For Time
50 Toes to Bar
everytime feet touch the floor
1 Wall Walk
add +1 each time you return to Wall Walk

G WOD – WEDNESDAY 28.06.23 – ”Bodyweight ninja”

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
Kipping – Pull Ups – toes to bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“BODYWEIGHT NINJA“
AMRAP 20
15 Pull Ups
30 Air Squats
15 Toes To Bar
30 Prisoner Reverse Lunges

G WOD – thursday 08.06.23 – “HAVE A NICE DAY”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & MOBILITY

10 minute HSPU

CONDITIONING

“HAVE A NICE DAY”*

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3 minute then:

Bring Sally Up Push Up Test

*compare to 18.07.22

G WOD – TUESDAY 16.05.23 – “THEY CALLED HER 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

Pistol Squat – HSPU

CONDITIONING
“THEY CALLED HER CINDY”
AMRAP 18 minutes
5 Chest To Bar
10 Strict Handstand Push Ups
15 Pistols Alt.

BEGINNER

AMRAP 18:
5 Pull Ups
10 HSPU
15 Single Leg Squats