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

Home / Archive by Category "G WOD"

Category: G WOD

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

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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

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G WOD – BENCHMARK TUESDAY 02.05.23 – “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 19.12.22

BEGINNER

AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats

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G WOD – BENCHMARK MONDAY 17.04.23 – “BARBARA”

WARM UP

3 Sets
1:00 Cardio (moderate)
10 Hanging Scap Retractions + 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms
10 Air Squat

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups

1 set (at workout pace):
2 pull ups
3 push ups
4 sit ups
5 air squats

CONDITIONING

“BARBARA“*
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

*compare to 06.02.23

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G WOD – THURSDAY 30.03.23 -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 10.11.22

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G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”

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 & MOBILITY

Air Squat – Kipping – Pull Up

5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2

Rest 1 min Between sets

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 29.09.21

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G WOD – THURSDAY TEST 02.03.23 – “CHELSEA”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“*

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

  • If you fall behind the clock,
    keep going for 30 minutes and
    see how many rounds you can
    complete.

*compare to 13.10.22

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G WOD – HEAVY MONDAY GYMNASTIC – 20.02.23 – “THREE TYPES”

MOBILITY & WARM UP

PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.

Once both partners have completed the rower and penalty, move
on the the next set.

SKILLS & SPEFIC WARM UP

Kipping – Pull Ups

CONDITIONING

“THREE TYPES”

EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups

Scaled Version

EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups


Read More
G WOD – BENCHMARK MONDAY 06.02.23 – “BARBARA”

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
“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 11.01.22

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

Read More
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

Read More

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