GW WOD

GW WOD -THANKS GOD IT’S BENCHMARK FRIDAY 09.08.23 – “JOKER”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping – Toes to Bar

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts

“JOKER”*

For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 21.04.23

GW WOD – TUESDAY 29.08.23 – “NEW PATTERN”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up

For load:
6-5-4-3-2:
Front squats
– Lift every 2:00. Athletes can partner up and share a rack and bar.

2 rounds:
3 pull-ups
3 front squats

CONDITIONING

“NEW PATTERN”
AMRAP 12:
9 pull-ups
3 front squats #61/43
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

GW WOW – MONDAY – 07.08.23 – “THREE IS BETTER THAN ONE”

WARM UP

1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups #60/50

1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups #60/50

2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs #60/50
– Rest 1:00 between sets.

SKILLS & SPECIFIC WARM UP
Overhead Squat.

In 10 minutes Load
3 sets:
5 deadlifts
5 overhead squats

Then:

1 Set:
6 Burpees Box Jump Over
5 Deadlift #0.8 BW
4 Toes To bar
3 Overhead Squats #0.5 BW

CONDITIONING

“THREE IS BETTER THAN ONE“

3 Rounds For Time:
18 Burpees Box Jump Over
15 Deadlift #1.2 BW
12 Toes To bar
9 Overhead Squats

gW WOD – TUESDAY 18.07.23 – “HOT STUFF”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Deadlift – Handstand Push Up

In a 10 minute clock
Build to a heavy 3 Deadlift

CONDITIONING

“HOT STUFF”
5 RFT
10 Chest To Bar
10 Deadlift #102/80
2-4-6-8-10
Handstand Push Ups

GW WOW – BENCHMARK MONDAY – 03.07.23 – “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

*compare to 11.09.21

GW WOD – WEDNESDAY 07.06.22 –“oh issa!”

MOBILITY & WARM UP

2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows

2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups

2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl

MOBILITY & SKILLS
Rope Climb

1 round:
1 rope climb (workout variation)
4 reverse lunge (workout weight)

CONDITIONING
“OH ISSA!”

EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges #15/22.5 kg

GW WOD – THANKS GOD IT’S FRIDAY 03.03.23 – “TOGETHER PASSIONATELY”

WARM UP

10 Sets
5 Burpees Over Partner

SKILLS & SPECIFIC WARM UP

KB Swing

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
“TOGETHER PASSIONATELY”
For Time With a Partner:
200 Box Step-ups #50/40
150 KB Swings #24/16

Partner holds KB in front rack
position while other partner
works on step-ups.

Partner holds a seated L-hold
on box while partner swings
KB.

GW WOD – THURSDAY 12.01.23 – “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

*compare to 17.03.22

GW WOD – TUESDAY 20.12.22 –”<strong>THE DOUBLE THAT BURST</strong>”

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 1mt forward)

SKILLS & SPECIFIC WARM UP
Kipping – Toes To bar

EMOM 10
Odd: 5 Strict/Banded Supinated Pull Ups
Even: max Banded Push Ups in 20 seconds

1 Set
5 Burpee Box Jumps Over
10 Fat Bar Overhead Walking Lunges
5 Toes-to-Bar

CONDITIONING

“THE DOUBLE THAT BURST“

AMRAP 15

10 Burpee Box Jumps Over
20 Fat Bar Overhead Walking Lunges #43/30
10 Toes To Bar

GW WOD – MONDAY 05.12.22 –”BEYOND THE WALL”

DYNAMIC 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 Superman Hold
:30 Rest
Set 3 | 5:00
:30 Box Jump Over #60/50
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest

Into 4 Rounds, Not for Time:
20 mt KB OH walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

1 Rounds, Easy Not for Time:
3 Burpees Step ups
6 Box Jump
9 KB Sumo Sadlift High Pull

2 Rounds, at workout pace, Not for Time:
3 Box Jump over
6 AB-Mat Sit Up
9 KB Sumo Sadlift High Pull

CONDITIONING

“BEYOND THE WALL“

5 Rounds For Time
10 Burpees Box Get Over 120/100
20 KB Sumo Deadlift High Pull #24/16
30 AB-Mat Sit-ups