GM WOD – TUESDAY 22.03.22 – “MUUG” GM WOD – TUESDAY 22.03.22 – “MUUG”
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GM WOD

Home / Archive by Category "GM WOD"

Category: GM WOD

GM WOD – TUESDAY 22.03.22 – “MUUG”

MOBILITY & WARM UP

AMRAP 10:
10 Cal Row (easy to moderate pace)
5 Reverse Lunge / Leg
10 Air Squats
5 Single Arm Ring Rows / Arm

MOBILITY & SKILLS
Muscle up – Chest To Bar

Set 1
2 Muscle-ups – Chest to Bar
20 Air Squats
2 Muscle-ups
20/18 Calorie Row Easy
Set 2
1 Muscle-ups
20 Air Squats
1 Muscle-ups
20/18 Calorie Row

CONDITIONING
“MUUG”

For Time:
5 Muscle-ups /15 Chest To Bar
100 Air Squats
5 Muscle-ups/ 15 Chest To Bar
100/75 Calorie Row

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GM WOD – THURSDAY 10.03.22 – “BLACK RAIN”

MOBILITY & WARM UP

Set 1
:30 Alternating Samson Stretch
:30 Doorway Stretch x Arm
Set 2
:30 Jumping Jacks
10 Ring Rows
Set 3
:30 Single Unders
8 Single Arm Ring Rows x Arm
Set 4
:30 Double Unders or Attempts
8 Strict Pull-ups
• Athletes may use a band if needed

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar –

Take 10 minute for work on Pistol Squat

CONDITIONING

“BLACK RAIN”*

AMRAP 20:
4 Chest To Bar
20 Alternating Single-Leg
Squats
40 Double Unders

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GM WOD – WEDNESDAY 23.02.22 – “PURPLE RAIN”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
Take 10 minute for work on Rope Climb Progression

CONDITIONING

“PURPLE RAIN”*

5 ROUNDS FOR CALORIES
AMRAP 2:
3 Rope Climbs / 6 Strict Pull Ups
Max Calorie Row

Rest 3:00 between rounds

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GM WOD – SATURDAY TEAM WOD 22.01.22 “MAGENTA”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
3 Rounds of :30 of Each:
Soldiers Kicks
Knee Hug-to-Chest
Side Shuffle
Crossover
High Knees
Butt Kickers

SKILLS & SPECIFIC WARM UP

3 Sets:
5 Synchro Box Step-ups
5 Synchro Burpees
50m Row / Partner

CONDITIONING

“MAGENTA”

Buy in 50 Partner Medball-Toss Sit-ups #9/6

Then:

2 ROUNDS FOR TIME
40 Synchro Box Step-ups #60/50
30 Synchro Burpees
2k Row

Time Cap 30′

TEAM OF THREE OPTION
• All three athletes perform the synchro options together.
• Team of three will increase the row to 2400m and split the row into
100-200m increments.

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GM WOD – SATURDAY TEAM WOD 15.01.22 “BIG EVENT 10”

4 sets
30 Mountain Climbers
Rest :10
30 Alternating V Up
Rest :10

Then:

1 Set:

400Mt

SKILLS & SPECIFIC WARM UP
Gymnastic – Run

CONDITIONING
“
BIG EVENT 10″

For time: Team of 2

45 toes-to-bars
2500Mt Run or Row
45 Chest To Bar
2500Mt Run or Row
45 Muscle Up

Time cap: 40 min.

Read More
GM WOD – TUESDAY 30.11.21 – “MY TREASURE”

MOBILITY & WARM UP

600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks

then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under

SKILLS & SPECIFIC WARM UP

Ring Dips

CONDITIONING
“MY TREASURE”

5 Rounds for Time
10 Ring Dips*
50 Double Unders

*Scaled: Narrow Grip Push Up

Read More
GM WOD – THANKS GOD IT’S FRIDAY 05.11.21 – “THE MILE OF FEAR”

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:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under

SKILLS & SPECIFIC WARM UP

Pull Up – Running Warm Up

CONDITIONING
“THE MILE OF FEAR”

4 Rounds for Time

10 Burpees

10×10 mt Shuttle Run

10 Air Squats

10×10 Shuttle Run

10 Push-Ups

10×10 Shuttle Run

10 Sit-Ups

10×10 Shuttle Run

Read More
GM WOD – THANKS GOD IT’S FRIDAY 01.10.21 – “RAMPAGE”

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

Chest To Bar

CONDITIONING
“RAMPAGE”

15 Min Ascending
AMReps:
2 C2B Pull-ups
2 Cals Row
*Add 2 reps to each
movement each round

Read More
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

Read More
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

Read More

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