GWM WOD Archivi - Pagina 2 di 11

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′

GWM WOD – WEDNESDAY 31.07.19 – “MIXER”

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

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

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

GWM WOD 12-07-19 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Dislocate
10 Spider-man and Reach

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 52′ Minutes Time Cap
Buy in 52 Wall Ball Shots #9/6 ;
Then, 50 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Inverted Burpees
At The Top of 10 rounds: 50 Sumo Deadlift High Pull #20/15 + 2 DBall
At The Top of 20 rounds: 50 Push Press #20/15
+ 2 DBall
At The Top of 30 rounds: 50 Kettlebell Swing #24/16
+ 2 DBall
At The Top of 40 rounds: 50 Double Unders
+ 2 DBall
Cash Out 52 Cal Row

GWM WOD – WEDNESDAY 10.07.19 – “THE JOY OF WOMEN”

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′
COMPARE TO 05/12/2018

GWM WOD – WEDNESDAY 19.06.19 – “THE JOY OF WOMEN” –

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

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Kb Swing
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”*
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′

*compare to 5.12.18

GWM WOD – WEDNESDAY 15.05.19 – “FIGHT GONE BAD”

MOBILITY & WARM UP
3:00 Row
1 Round of Strict Cindy
:30s Walkouts – Video
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row

CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 04.01.19

MGW WOD – WEDNESDAY 08.05.19 “LUCKY SQUAT”

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

Front Squat – Kipping

Barbell Warmup (empty BB):
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats + 5 Hang Muscle Cleans + 5 Hang Squat Cleans
2 Rounds
200 Meter Run
7-5-3:
Front Squats
Pull Ups / Chest To Bar

CONDITIONING

“Lucky Squat”

For Time:
400m Run, 21 Front Squats #52/35, 21 Chest To Bar
400m Run, 15 Front Squats #52/35, 15 Chest To Bar
400m Run, 9 Front Squats #52/35, 9 Chest To Bar

WOM WOD -THANKS GOD IT’S FRIDAY 19.04.19 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.