GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA” GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

GW WOD

Home / Archive by Category "GW WOD"

Category: GW WOD

GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

CONDITIONING

“PAPAYA“

AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35

Read More
GW WOD – TUESDAY 10.05.22 –“HIP HIP HURRA!”

MOBILITY & WARM UP

AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side

MOBILITY & SKILLS
GHD Hip Extension

Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups

Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups

Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups

Set 1

2 Sets:
5-10 GHD Hip Extensions

CONDITIONING
“HIP HIP HURRA!”

AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6

Add 10 reps to the Hip
Extensions and sit-ups after
each round

Read More
GM WOD – WEDNESDAY 04.05.22 –“LOVE MY PARTNER”

MOBILITY & WARM UP

10 Sets
5 Burpees Over Partner

  • Alternate sets with partner. Each partner will have done 5 sets by
    the end.
  • Partner may jump or step over partner. The legs will be an easier
    jump than the body

MOBILITY & SKILLS
Ktb Swing

Set 1
30mt High Knees
30mt Butt Kickers
20 Straight leg sit-ups
Set 2
30mt Skip for Height
30mt Side Shuffle (switch directions half way)
10 Sit Up
Set 3
30mt Up-Down + Broad Jump
30mt Walking Lunge
10 Ab Mat Sit Up

Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold

CONDITIONING
“LOVE MY PARTNER”

For Time:
200 Box Step-ups #60/50
150 KB Swings #32/20

Read More
GW WOD – THURSDAY 17.03.22 – “UP & DOWN”

WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar

3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows

Then:

1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar

CONDITIONING

“UP & DOWN“

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

Read More
GW WOD -THANKS GOD IT’S FRIDAY 11.03.22 – “TABLE OF THE THREE”

WARM UP:

Set 1:

Every 2:00 for 5 sets:

:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops

Set 2:

Every 1:00 for :40 work sets:

1) Box Step Over // Stay low, step over the box in a squat position th
feet touch the top
2) Box Step Over // Turn 180 degrees on top of the box.
3) Box Jump Over // Stay low.
4) Box Step Over // Stay low and turn 180 degrees on top of the box.
Step down backwards off the box
5) Burpee Box Jump Over // Step down into and step up from the
burpee

SKILLS & SPECIFIC WARM UP
Clean Practice (clean Deadlift-Clean Pull-Power Clean)

SKILL WORK:
In 10 min For Load
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

2 Sets:
3 Unbroken Deadlifts (workout weight)
3 Burpee Box Jump Overs (workout height)

CONDITIONING

“TABLE OF THE THREE”

AMRAP 10:
3 Burpee Box Jump Overs #60/50
3 Deadlifts
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

RX: #102/70 – Int: #82/55 – Beg: #52/35

Continue adding 3 reps to each
movement until time expires.

Read More
GW WOW – SATURDAY 26.02.22 –”OPEN 22.1”

WARM UP:

Set 1:

Every 2:00 for 4 sets:
:45 jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)

Set 2:

1 set:
10 hip crossovers
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg

Set 3:

On a 3:00 clock:
:15 jumping jacks
:15 mountain climbers
:15 up-downs
:15 high knees
:20 toy soldiers
:20 lunges
:20 push-ups
:30 air squats
:30 burpees

SKILLS & SPECIFIC WARM UP
Box Jump – DB Snatch – Wall Walk

1 set:
10 box jumps
5 single-arm DB deadlifts/arm
10 slow shoulder taps
1 set:
5 box jumps + step-down
6 alternating DB hang snatches
2 partial wall walks (slow)
2 sets:
1 wall walk
6 alternating DB snatches
8 box jump-overs

CONDITIONING

“OPEN 22.1“

AMRAP 15:
3 wall walks
12 alternating DB snatches #22.5/15
15 box jump-overs #60/50

Read More
GW WOD – TUESDAY 22.02.22 –”TEAL”

WARM UP:

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)

SKILLS & SPECIFIC WARM UP
DB Clean

3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans

Toes To Bar

1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar

CONDITIONING

“TEAL“

AMRAP 15

10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar

Read More
GW WOD – THURSDAY 10.02.22 – “2016 REGIONALS – EVENT 4”

WARM UP

5 Sets:
:30 Hamstring Scoop Stretch
:30 Med Ball Ground-to-Overhead
:30 Med Ball Wood Chopper
:30 Med Ball Thruster

SKILLS & SPECIFIC WARM UP
Clean – Pistol

3 Mini-Rounds
8 Single-Leg Squats or Variations
7 Power Cleans (increase loading each round)

CONDITIONING

“2016 REGIONALS – EVENT 4“

4 ROUNDS FOR TIME:
28 Single-Leg Squats
15 Power Cleans #52.5/35

Read More
GW WOD – MONDAY 07.02.22 –”LUMBARS”

WARM UP

Set 1 | 5:00
:30 Box Step-up and Over #60/50
:30 Rest
:30 Alternating KB Deadlift (Lighter KB)
:30 Rest
:30 Superman Hold
:30 Rest

Set 2 | 5:00
:30 Box Jump Over or Step Over #60/50
:30 Rest
:30 Single Arm KB Russian Swing (Lighter KB) (:15 right/:15 left)
:30 Rest
:30 Hip Extensions or Superman Hold
:30 Rest

Set 3 | 5:00
:30 Box Jump Over or Step Over #75/60
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest

SKILLS & SPECIFIC WARM UP
GHD SIt Ups – Kb Swing

2 Rounds, Easy Not for Time:
3 Step Ups x leg #60/50
6 SIt Ups
9 Kb Swing Swing #24/16

2 Rounds, at workout pace, Not for Time:
3 Step Ups x leg #60/50
6 AB-Mat SIt Ups
9 Russian Kb Swing Swing #24/16

CONDITIONING

“LUMBARS”

5 ROUNDS FOR TIME
10 Box Jump Overs #75/60
20 AB-Mat Sit-ups
30 Russian KB Swings #24/16

Read More
GW WOD – WEDNESDAY 19.01.22 –”CYAN”

WARM UP:

Set 1:

10 Alternating Spiderman & Reach 10 Push-up to Down Dog
10 Superman Arch-ups
30 Russian Twist

Set 2:

:20 Superman Hold
10 Good Morning
10 Alternating V-ups

Set 3:

10-20 Hip Extensions
10 Push Ups
10 Standing Back Extensions
10 V-Ups

SKILLS & SPECIFIC WARM UP
Toes To Bar – Strict Toes To Bar – Floor Press

On a 10:00 Clock:

Build Weight At workout Load for Floor Press
Every Attempt perform 2 Toes To Bar

CONDITIONING

“CYAN“

AMRAP 15

5 Strict Toes-to-Bar
10 Floor Press #BW

25 AB-Mat Sit-ups

INTERMEDIATE

AMRAP 15
5 Strict Knee Raises
10 Floor Press #52/35

25 Sit-ups

BEGINNER

AMRAP 15
5 Lying Toes To Bar
10 DB Floor Press #15/7

25 Straight-Legged Sit-ups

Read More

Articoli recenti

  • WG WOD – BENCHMARK TUESDAY 05.07.22 – “FRAN”
  • M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”
  • DAY OFF!!! – SUNDAY 03.07.22 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY CHALLENGE DAY WOD 02.07.22 “SCARIE CARDIO”
  • GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”

Commenti recenti

    Archivi

    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 … 18 »


    Powered by BrainTech Innovations