Category: MG WOD

MG WOD -THANKS GOD IT’S FRIDAY 11.10.19 -“CRAZY TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“CRAZY TABATA”*
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.

*compare to 15.11.18

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MG WOD – TUESDAY 01.10.19 – “CINDY BIATHLON”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
4 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups


SKILLS & SPECIFIC WARM UP
BACK TO SCHOOL: Air Squats – Push Ups – Pull Ups

Warmup Set

2 Rounds:
100 Meter Run
3 Pull Ups – 5 Push Ups – 7 Squats

CONDITIONING

“CINDY BIATHLON”

For Time
400 mt Run
4 Rounds Of Cindy
400 Mt Run
3 Rounds Of Cindy
400 Mt Run
2 Rounds Of Cindy
400 mt Run
1 Round Of Cindy
Time Cap 18′

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MG WOD – WEDNESDAY 18.09.19 – “GOODBYE”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping – Pose Running

2 Rounds: 
100 Meter Run 
4 Chest To Bar
6 Box Jumps

CONDITIONING

“GOODBYE”

For Time:
Buy In 800 mt Run; then:
3 Rounds
10 Chest To Bar
12 Burpees Box Jump over
Cash Out 800 mt Run

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MG WOW – SATURDAY 14.09.19 – TRAIN WITH A COACH “JUMP ON”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2 Rounds:
10 cal Row
3 Burpees over the Row

CONDITIONING

“JUMP ON”

5 Rounds For Time
250 Meter Row
10 Burpees Over The Row

At 13.30 for competitor & advanced

For Advanced & Competitors, we have one strenght parts Before:
Strenght. Building through a primer into a 4-3-2-2(1) Rest 3 min scheme for:
Front Squat – Overhead Squat – Weighted Pull Ups.

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MG WOD -THANKS GOD IT’S FRIDAY 06.09.19 -“CONCRETE COLUMNS”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

2 Rounds: 
100 Meter Run 
5 Calorie Row
3 Box Jumps

CONDITIONING

“CONCRETE COLUMNS”

On the 5:00 x 4 Rounds:
400 Meter Run
21/15 Calorie Row
12 Box Jumps #60/50

Your score today is the slowest of the 4 rounds

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MG WOD – MONDAY 27.08.19 – “ANNIE ON THE RUN”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS
Pose Running – Double Unders

CONDITIONING

“ ANNIE ON THE RUN RUN”
For Time
50-40-30-20-10:
Sit ups
Double Unders
Every Rounds
400 mt Run


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MG WOD -THANKS GOD IT’S FRIDAY 02.07.19 -“ROUTE OUT”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”: 
5 Push-ups 
10 Air Squats 
15 AbMat Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.

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MG WOD – 23.07.19 – HAPPY BIRTHDAY WOD “I WANT AN ICE CREAM!”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping

CONDITIONING
“I WANT AN ICE CREAM!”

Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row

Time Cap 36′

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MG WOD -THANKS GOD IT’S FRIDAY 21.06.19 -“WONDERFUL WORLD”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups


SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar
3 rounds: 10 Cal Row – 5 Burpees (2°/3° Over the Row) – 5 Toes To Bar – 5 Cal Row

CONDITIONING

“Wonderful World” Part #1
AMRAP 4:00
27/21 Cal Row
27 Lateral Burpees Over Rower
27 Toes To Bar

Rest 2:00

“Wonderful World” Part #2
AMRAP 4:00
21/15 Cal Row
21 Lateral Burpees Over Rower
21 Toes To Bar

Rest 2:00

“Wonderful World” Part #3
AMRAP 4:00
15/12 Cal Row
15 Lateral Burpees Over Rower
15 Toes To Bar

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MG WOD – TUESDAY 11.05.19 – “THE GOOD LIFE”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks 
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions 
3 Spiderman + Reach 
:15s Deadhang Hold
3 Walkouts 
15 Sit Ups

SKILLS & SPECIFIC WARM UP

1 Set (low intensity)
2 Rounds:
200 Meter Row
5 “Breathing Burpees”
5 Box Jumps

Rest 2 minutes followed by Set 2 where we are looking to meet the workout pace:
150 Meter Row
5 “Breathing Burpees”
5 Box Jumps
150 Meter Row

CONDITIONING

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps #60/50

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