GM WOD

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.

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.

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

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

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

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