Category: GWM WOD

GWM WOD – WEDNESDAY 04.12.19 – “DIRTY THIRTY”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU

CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders

*compare to 14.07.18

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CELEBRATION WOD – THURSDAY 31.10.19 – TRICK OR TREAT 2.0

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups

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

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GWM WOD – WEDNESDAY 30.10.19 – “STRAIGHT AHEAD”

MOBILITY & WARM UP
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

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run

CONDITIONING

“Straight Ahead”

AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15

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GWM WOD – THURSDAY 09.10.19 – “WAITING OPEN 20.?”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:

CONDITIONING

“WAITING OPEN 20.?”

5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row

Time cap 15′

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GWM WOW – SATURDAY 28.09.19 – LET’S GO BOY “JELLY BODY”
ONLY ONE SESSION TODAY AT 10.30.

MOBILITY & WARM UP

3 Sets:

40 Second Bike or Row
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers 

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

CONDITIONING

“Jelly Body”

5 Rounds:
30 HR Push Ups
30 Wallballs #9/6
30/24 cal Row

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GWM WOD – THURSDAY 19.09.19 – “DEFCON 1”

MOBILITY & WARM UP

2 Rounds:
20 Double Unders + 10 Slow Air Squats
20 Double Unders + :30s Alternating Warrior Squats
20 Double Unders + 10 Light Russian Kettlebell Swings
20 Double Unders + 5 Inchworms

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“DEFCON 1”
3 Rounds For Time
20 Decline Push Ups
15 Ground To Overhead #43/35
100 mt Shuttle Sprint

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GWM WOD – WEDNESDAY 04.09.19 – “FIRST CHIPPER”

MOBILITY & WARM UP
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

SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run

MOBILITY & WARM UP

“FIRST CHIPPER”
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′


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GWM WOD – WEDNESDAY 31.07.19 – “MIXER”

MOBILITY & WARM UP
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

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 5 Pull Ups – 10 Wall Ball – 15 Double Unders – 2 Pull Ups
Rest 1′ from rounds

CONDITIONING
” MIXER ”
AMRAP 14 min
25 Pull Ups
50 Wall Ball #9/6
75 Double Unders

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GWM WOD – WEDNESDAY 16.07.19 – “Without Cracking”

MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Deadlift
5 Power Snatch

SKILLS & SPECIFIC WARM UP
Snatch-Toe To Bar

CONDITIONING

“Without Cracking”
AMRAP 12′
3 Power Snatch #52/35
5 Toe To Bar
7 Cal Row


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GWM WOW 12-07-19 “MIND ERASE”

MOBILITY & WARM UP

EMOM 12:
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Tecnica Clean

Specific Primer for “Mind Eraser”:
At low intensity:
200 Meter Run
7 Power Cleans (working, or slightly lighter weight)
7 Burpees
200 Meter Run

On the second 200 meter run, the aim is to ramp up into our estimated workout pace. Rest as needed, followed by a build to a working weight on the barbell.

A full round, which is intended to break a good sweat beforehand. With a full rest afterwards, this is an opportunity to dial in our pacing.

7 Power Clean
7 Burpees
200 Meter Run
1 Power Clean

The final power clean allows us to transition back to the bar, refining our movement back into the gym.

CONDITIONING

AMRAP 15:
7 Power Cleans
7 Burpees
200 Meter Run
Barbell – 52/36

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