GW WOD

GW WOD – WEDNESDAY 19.10.22 –“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 Glute Bridge Hip Extensions#9/6
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

*compare to 10.05.22

GW WOD – WEDNESDAY 21.09.22 – “CINDY HAS WRONG”

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

Kipping – Chest to Bar – Handstand Push Ups

EMOM 8
20 sec. Handstand Hold

CONDITIONING
“CINDY HAS WRONG“

AMRAP 18:
5 Chest To Bar Pull-ups
10 Handstand Push-ups
15 Back Squats #20/15

BEGINNER

AMRAP 15:
5 Jump Chest To Bar Pull-ups #15cm
10 DB Sott Press
15 Back Squats #20/15

GW WOD – MONDAY 29.08.22 –”WRONG DOUBLE”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Toes To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Clean Pull
5 Clean High Pull
5 Muscle Clean
5 Front Squats
5 Squat Clean

In a 7:00 Clock:
Build to a heavy Double Squat Clean
this bar should be heavier than what the
athlete is using in the workout.

CONDITIONING

“WRONG DOUBLE“

For Time:
21 Toes To Bar
15 Squats Clean #0.75BW
15 Toes To Bar
9 Squat Clean
9 Toes To Bar
6 Squat Clean

GW WOD – TUESDAY 02.08.22 –“MANGO”

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
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day

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

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

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

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

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.

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