Category: G WOD

G WOD – MONDAY TEST 18.10.21 – “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”*
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

*compare to 29.04.19

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G WOD – TUESDAY 28.09.21 – ”TABATA SOMETHING ELSE”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 10.07.20

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G WOD – MONDAY 23.08.21 – ”GYMNTASTIC”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING

“GYMNTASTIC”

7 min AMRAP:
3 Strict HSPU
6 Ring Rows
9 V-ups

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G WOD – THURSDAY 12.07.21 – ”JT ”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING

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

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G WOD – WEDNESDAY 07.07.21 – ”GYMNASTC UP!!!”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” GYMNSTIC UP!!! ”

12 min AMReps
2 Handstand Push-ups
2 Toes-to-bar
2 Burpees
4 Handstand Push-ups
4 Toes-to-bar
4 Burpees
6 Handstand Push-ups
6 Toes-to-bar
6 Burpees
…continue to increase
by 2 reps each round

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G WOD – MONDAY 24.05.21 – ”CINDY’ COUSIN”

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 & SPECIFIC WARM UP

kipping

CONDITIONING

“CINDY’S COUSIN”

2 Rounds for Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

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G WOD – THURSDAY 06.05.21 – “GYMNASTIC TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” GYMNSTIC TABATA ”

Tabata 8 x 20/10:
Jumping Alt. Lunges
Toe To Bar
Hand Release Push-ups
Ring Rows

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G WOD – THURSDAY 08.04.21 – ”“SEEMS EASY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Ring Dips/Bench Dips
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Kipping

C2B Pull-ups/Pull-up/Ring Row
5 scap pull-ups
5 ring row
5 kip swings
3 kipping pull-ups (chin over bar)
3 chest-to-bar pull-ups
Plank Holds
Perform a 10-15 sec hold

CONDITIONING
“SEEMS EASY”

For time:
18-15-12-9-6-3
C2B Pull-ups
Plank Hold, 1 minute

Time Cap 12 minutes

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G WOD & HOME WOD– THURSDAY 23.03.21 – “UNFAIR COACH”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

*Compare to 03.12.20

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