GM WOD

GW WOW – SATURDAY – 11.09.21 – “LOREDO”

MOBILITY & WARM UP
800 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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
2 RNFT 1′ min rest
10 Air Squats
10 Push-ups
10 Walking Lunges
200 m Run

CONDITIONING

“Loredo”
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

GM WOD – THURSDAY 02.08.21 –“EXTRA EFFORT”

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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
PULL UPS – RING DEEP

CONDITIONING
“EXTRA EFFORT”

Max Set Strict Pull-ups
Max Set Ring Dips
Row 1km for time
*Rest 5 minutes between
each effort

MW WOD – TUESDAY 10.08.21 – “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

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up

CONDITIONING
”TABATA ”

Tabata 8 x :20/:10
Pull-up
Rest 1 min
Row Cals
Rest 1 min
HSPU

MG WOD – THURSDAY 22.07.21 –“BUNNY”

SKILLS & SPECIFIC WARM UP
PULL UPS

CONDITIONING
“BANNY”

15 min AMRAP:
250m Row
15 Pull-ups
250m Row
15 Sit-ups

GM WOD – THURSDAY 15.07.21 – “ MIXER”

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:
10 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP

Pull Up

CONDITIONING
“MIXER”

AMREPS:

Max Set Pull-ups
Max Set Push-ups
Run 800m for time
*Rest 5 minutes between

GW WOW – SATURDAY – 03.07.21 – “SO EASY…”

SKILLS & SPECIFIC WARM UP

2 Round: (Easy ) 1′ min rest
5 Narrow Push Up
5 Row Cals

CONDITIONING
“so easy…”

10 min AMRAP:
10 Narrow Push Up
10/7 Row Cals

GW WOW – SATURDAY – 17.04.21 – “JUMP CARRY”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16

CONDITIONING
“JUMP CARRY”

4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16

MG WOD – MONDAY 12.04.21 – “ANNIE”

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
AB-Mat Sit-Ups
*compare to 28.02.20

GM WOD – THANKS GOD IT’S FRIDAY 12.03.21 – “OPEN 21.1”

MOBILITY & WARM UP
800 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 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
“OPEN 21.1”

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

GM WOD – THANKS GOD IT’S FRIDAY 19.02.21 – “YOUR BODY IS THE KEY”

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 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row