MG WOD

MG WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 22.09.23 – “STEP BY STEP”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar – Running Warm up

CONDITIONING
“STEP BY STEP”

4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar

COOL DOWN

Bring sally Up Push Up Test

MG WOD – MONDAY 21.08.23 – “WATCH OUT FOR THE WHIP”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups

In a 10 min cap Time practice on Double Unders/Cross Over

1 Rounds Not For Time
20 Double Unders
10 Step Ups #60/50
5 Pull Ups

CONDITIONING
“WATCH OUT FOR THE WHIP”

3 Rounds For Time in a 12′ cap time
60 Double Unders
30 Box Step Ups #60/50
15 Pull Ups

MG WOD – TUESDAY 25.07.23 – “BUT IS IT A MURPH?”

MOBILITY & WARM UP
AMRAP 10′
100m Jog
10 Cal Row/Assault Bike
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups – Air Squats

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“BUT IS IT A MURPH?”
5 Rounds For Time
200 meter Run
30 Cyclist Squats
20 Push-Ups
10 Strict Pull Ups
200 meter Run
Rest 2′ between sets

If you have a west, wear it.

MG WOD – THURSDAY 20.07.23 -“TRY NOT TO SWEAT”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

GHD Sit Ups – Running Warm up

CONDITIONING
“TRY NOT TO SWEAT”

3 Rounds For Time in a 18′ time cap
200 mt Run
100 Walking Lunges
30 GHD Sit Ups/50 AB-Mat Sit Ups

COOL DOWN

Bring sally Up Push Up Test

MG WOD – tuesday 11.07.23 – “BORDERLINE”

MOBILITY & WARM UP

4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row

12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest

CONDITIONING
“BORDERLINE”

3 Rounds For Time
75 Double Unders
50 Cal Rowing
25 Burpees Over The Row

MG WOD – wednesday 14.06.23 – “NICOLE ON THE RIVER”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping Pull Up

EMOM 10′
5 Supinated Strict Pull Ups 30X0

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“NICOLE ON THE RIVER”

AMRAP 20
500 mt Row
then complete as many Pull-Ups as possible in a single set

Score is Pull Up

MG WOD – MONDAY 29.05.23 – “MURPH DEMARCATION“

MOBILITY & WARM UP
3 sets:
100m Jog
10 Cal Row
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“MURPH DEMARCATION”
For Time
Buy-In: 500 meter Row
Then:
400 meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400 meter Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400 meter Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400 meter Run

Cash-Out: 500 meter Row

MG WOD -WEDNESDAY 03.04.23 – “TRIPLE MIX”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Retraction in Plank
20 mt Side Shuffle / Direction
8 Kip Swings
100m Run

SKILLS & SPECIFIC WARM UP

Handstand Push Ups

3 Set:

:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up

Rest 1′

CONDITIONING
“TRIPLE MIX”

A – 250m Row

B – 8-12 Hand Release Burpees

C- 10-15 Box Jump

Rotate the order of every set:

Set 1 – ABC

Set 2 – CBA

Set 3 – BAC

Set 4 – CAB

Set 5 – BCA

Adjust your reps and distance in order to arrive at about 45 sec of rest each round.

MG WOD – TUESDAY 11.04.23 – “BRUCE BANNER“

MOBILITY & WARM UP

3 Sets
200m Ski Or Assault Bike
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up

Then:

1 set (at workout pace):
20 Double Unders
20ft Single Arm Overhead Dumbbell Lunge (at workout weight)
10 AB-Mat Sit Ups

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest

CONDITIONING
“Bruce Banner”

For Time in 16 Min Time Cap
100-75-50
Double Unders
40-30-20 mt
Single Arm Overhead Dumbbell Lunge #22.5/15
*35 AB-Mat Sit Ups after each set

MG WOD – TUESDAY 07.03.23 – “TRY TO BREATHE“

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

POSE RUNNING

CONDITIONING
“TRY TO BREATHE”

EMOM 18
Odd. 6x10mt Shuttle Run
Even. 10 Burpees (add +1 burpee every round)

COOL DOWN

Bring sally Up Push Up Test