GWM WOD

GWM WOD – tuesday 31.10.23 – “TRICK OR TREAT 2.0”

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

compare to 03.11.21

GWM WOD – SATURDAY 30.09.23 – “EVERY PROMISE IS A DEBT”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING

“EVERY PROMISE IS A DEBT” AKA HAPPY BIRTHDAY VALE

For Time in a 45 min Cap Time with a partner Buy in 100 Burpees Synchro
45 Alternate Kb Clean and Jerks #24/16
45 Shuttle Run (1=2x10mt)
45 Single Arm Kb Thrusters #24/16
45 Cal Ski Erg
45 Push Ups Sand Bag Drag #25. 45 Cal Bike Erg 45 KB Step Up Over #50-kb#24/16 45 Wall Ball Shots #9/6 45 Pull Ups Synchro. Cash out 100 Double Unders in pair

GWM WOD – tuesday 05.09.23 – “RISE THE DUMBELL”

MOBILITY & WARM UP
1 set:
10mt toe walk
10mt heel walk
10mt bunny hops
10mt walking lunges
:20 hollow hold
10 alternating spiderman stretches

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 tuck-ups
10 air squats, slow

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 V-ups
10 air squats, fast

SKILLS & SPECIFIC WARM UP
Burgener Warm up

Every 2:00 x 8 Rounds (4 sets/arm:)
1 DB power clean
1 DB power snatch
1 DB thruster
1 DB overhead squat
– Complete the complex on each arm once every 2:00.

1 set:
5 shuttle runs
10 Burpees Over The DB
10 DB Snatches

CONDITIONING

“RISE THE DUMBELL”

9 – 15 – 21 – 27
Burpees Over the Dumbell
BD Snatch #22.5/15
Shuttle Run (1 run = 10mt down, 10mt back)

gWm WOD – THANKS GOD IT’S FRIDAY 01.08.23 – “MOUTH AND CHUNK”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Single Unders / Down Unders
20 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
20 Push Press (empty barbell)6 Squat Clean

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

CONDITIONING
“MOUTH AND CHUNK”

4 Sets
6 Chest To Bar
20 Thrusters #20/15
50 Double Unders
-rest 1 minute between sets-

GWm WOD – THANKS GOD IT’S FRIDAY 25.08.23 – “YES SIR”

MOBILITY&WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 KB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 KB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
KB Swing

3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.

1 set:
200 mt run
7 KB Swing
4 HR Deficit Push Ups

CONDITIONING
“YES SIR”
AMRAP 12
10 HR Deficit Push Ups #20/15
15 KB Swing #24/16
200 mt Run

GWM WOD – SATURDAY WOD 06.05.23 – ROAD TO MURPH – “MARCH TEST“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm DB deadlifts / arm
10 Good Morning
10 Sit Ups
200m Run

1 Round
10 BB Press
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Air Squat

CONDITIONING
“MARCH TEST”

25 Pull Ups
30 DB Shoulder Press
40 DB step Ups
60 Push Ups
75 Air Squats
1600 mt Run / (2000 Row)
75 Air Squats
60 Push Ups
40 DB Step Ups
30 DB Shoulder Press
25 Pull Ups

GWM WOD – SATURDAY WOD 22.04.23 “ENGINE BUILDING“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shots

CONDITIONING
“ENGINE BUILDING”

EMOM 40 MINS

Min 1: 10 Burpees
Min 2: 100 mt Shuttle Run
Min 3: 15 Wall Ball #9/6
Min 4: 15 Cal Row
Min 5: Rest

do not go beyond 50 seconds

GWM WOD – SATURDAY WOD 18.03.23 “ BASIC “

MOBILITY & WARM UP

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“BASIC”

EMOM 42 Min

Min 1: 1 Round Of Cindy (5 Pull Ups – 10 Push Ups – 15 Squats)
Min 2: 15/12 Cal Row
Min 3: 1 Rounds of DT ( 12 Deadlift-9 Hang Power Clean-6 Push Press) #52/35
Min 4: 15/12 Cal Bike Erg
Min 5: 50 Double Unders
Min 6: 15 Burpees
Min 7: Rest

GWM WOW – BENCHMARK SATURDAY 04.03.23 –”OPEN 23.3”

WARM UP & MOBILITY

1. BARBELL PREP

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

1. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)

-then-

build to the final snatch weight you can confidently hit

2. BARBELL PREP

Snatch
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer

3. Workout Prep

1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)

CONDITIONING

“OPEN 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

RX (16-54)

♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg

Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg

GWM WOW – BENCHMARK SATURDAY 25.02.23 –”OPEN 23.2A-.2B”

WARM UP & MOBILITY

1. Barbell Prep

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

2. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

-then-

build to the Thruster weight you plan to open up with or slightly heavier (~10-20# heavier)

3. Workout Prep

1 Set (at workout pace):
4 burpee pull-ups
4 shuttle runs (1 rep = 50ft aka 25ft our and back)

-rest 3-5 minutes then begin the workout-

CONDITIONING

“OPEN 23.2A – .2B”

23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 15.24)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)