GM WOD

GM WOW – TUESDAY- 23.06.20 – “EXTREME”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP

Pose Running

1 Rounds

200 Mt RUN + 5 CHEST TO BAR

1 Rounds

200 Mt RUN+5 PULL UPS

1 Rounds

200 Mt RUN + 5 TOE TO BAR

CONDITIONING
“EXTREME”
AMRAP 6:00
200 RUN
MAX C2B
AMRAP 6:00
400 RUN
MAX PULL UPS
AMRAP 6:00
600 RUN
MAX T2B

GM WOD – THURSDAY 18.06.20 – “ ORGANIZED CRIME”

SKILLS & SPECIFIC WARM UP

1 Round:
10 Burpees
10 Cal Row

1 Round:
5 Burpees Box Jump Over
5 Cal Row

CONDITIONING
“ORGANIZED CRIME”
25-20-15-10
Burpees BJO #60/50
Cal. Row

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

GM WOW – SATURDAY 13.06.20 – TRAIN WITH A COACH “LOREDO”

SKILLS & SPECIFIC WARM UP

Pose Running

3 Rounds

8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle

CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run

*compare to 18.02.18

MG WOD – THANKS GOD IT’S FRIDAY 28.02.20 – “ANNIE”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

STRENGHT

On the 1:30 Front Squat 5 x 5 #75/80%

rest 5 minutes; then:

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 16.10.2018

GM WOD – THURSDAY 27.02.20 – “ACTIVE RECOVERY”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU

GM WOD – TUESDAY 14.01.20 – “CYNDY’S COUSIN”

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders

CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders

COMPARE TO 12-11-18

GM WOD – TUESDAY 17.12.19 – “TAKE BREATH BABY!!!”

SKILLS & SPECIFIC WARM UP

hand stand push up – running pose

CONDITIONING

“TAKE BREATH BABY!!!”
AMRAP 6′
200mt Run
21 BBJO #60/50
21 HSPU
REST 3′
AMRAP 6′
400mt Run
15 BBJO #60/50
15 HSPU
REST 3′
AMRAP 6′
600mt Run
9 BBJO #60/50
9 HSPU

GM WOD – MONDAY 19.08.19 – “WELCOME BACK”

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 5x10mt Shuttle

CONDITIONING

“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run

GM WOD – TUESDAY 02.07.19 – “CIRCLE OF FIRE”

MOBILITY & WARM UP

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

Into 2 Rounds, Not for Time:
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
10′ minutes practice Double Under-Kipping Swing-Pull Ups

CONDITIONING

FOR TIME:
“CIRCLE OF FIRE”
Double Under 60-50-40-30-20-10
Pull-Ups 9-12-15-18-21-27 “

MG WOD – TUESDAY 05.03.19 – “CARONTE Vs JT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 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 & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups