Category: MG WOD

MG WOD – PARTNER SATURDAY 26.11.22 – “BEWARE OF THE EDGE”

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
Chest to Bar – Box Jump

250 mt Row
Then:
2 Rounds
2 Chest To Bar
4 Box Jump Over Chest To Bar
6 HR Push Ups
10 cal Assault Bike

CONDITIONING
“BEWARE OF THE EDGE”

E10MOM x 30 minutes
1000m Row
10 Chest To Bar
20 Box Jump Over #75/60
30 HR Push Ups
Max Cal Assault Bike

Time Cap Every Rounds 8 Minutes

Read More
MG WOD – THANKS GOD IT’S FRIDAY 28.10.22 – “WICH DO YOU CHOOSE?” 





MOBILITY & WARM UP





Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only





Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le





Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats





SKILLS & SPECIFIC WARM UP
Box Jump





3 Rounds
:20 Box Jump Overs
100m Run





CONDITIONING
“WHICH DO YOU CHOOSE?”





AMRAP 12′
15 cal Ski Erg
12 Box Jump Overs #60/50
9 Chest To Bar 





Rest 3′





AMRAP 12′
9 Chest To Bar
12 Burpees Box Jump Overs #60/50
15 Cal Bike Erg 






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD -THURSDAY 20.10.22 – “WAX MUSEUM”
					

					

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)





SKILLS & SPECIFIC WARM UP





Set 1
20 Pulls on the rower (easy pace)
15 Up & Down






Set 2
20 Pulls on the rower (moderate pace)
10 Burpees No Jump





Set 3
20 Pulls on the rower (fast pace)
7 Burpees





Set 4
250mt (1k peace)
5 Burpees Over The Row





CONDITIONING
“WAX MUSEUM”





For Time:
1,000/800m Row
15  Burpees Over the Row
1,000/800m Row
30  Burpees Over the Row 
1,000/800m Row
45  Burpees Over the Row 






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD -THANKS GOD IT’S FRIDAY 30.09.22 – “EYE TO THE SHINES”
					

					

MOBILITY & WARM UP





Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only





Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le





Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats





SKILLS & SPECIFIC WARM UP
Box Jump





3 Rounds
:20 Box Jump Overs
100m Run





CONDITIONING
“EYE TO THE SHINES”*





6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60





*compare to 22.04.22






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOW – SATURDAY 24.09.22 – “MURPH DEMARCATION”
					

					

MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups





CONDITIONING

“MURPH DEMARCATION”*





For Time (with a Partner)





Buy-In: 1,000 meter Row





800 meter Run (together)





50 Pull-Ups





100 Push-Ups





150 Air Squats





800 meter Run (together)





30 Pull-Ups





60 Push-Ups





90 Air Squats





800 meter Run (together)





20 Pull-Ups





40 Push-Ups





60 Air Squats





800 meter Run (together)





Buy-Out: 1,000 meter Row





If You have a Vest or Body Armor wear it Vest #9/6, No on Row





Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.





Target time 50 min






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD – THANKS GOD IT’S FRIDAY 16.09.22 – “ALTERNATING TABATA”
					

					

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 





SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Toes To Bar





CONDITIONING
”ALTERNATING  TABATA”





Tabata 8 x :20/:10 rest 1′
Cal Row
Toes To Bar
Double under
Hand Stand Push up






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD – TUESDAY 13.09.22 – “TODAY IT’S RAINING
					

					

MOBILITY & WARM UP





Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.





SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10





CONDITIONING





“TODAY IT’S RAINING”





FOR TIME
2000mt Row
Every 2 Minutes 10 Burpees Over The Row












					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD -WEDNESDAY 07.09.22 – “RUN BEHIND CINDY”
					

					

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)





SKILLS & SPECIFIC WARM UP





Air Squat – Push Up 





Set 1
200m  Run (easy pace)
5 Pull Ups





Set 2
200m  Run (moderate pace)
10 Push Ups





Set 3
200m Run (fast pace)
15 Air Squats





Set 4
200m (1k peace)
5 Pull Ups – 10 Push Ups – 15 Air Squats





CONDITIONING
“RUN BEHIND CINDY”





4 Rounds For Time:
200m Run
15 Pull Ups
200m Run
30 Push Ups
200m Run
45 Air Squats






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD – SATURDAY PARTNER WOD 25.06.22 “ MULTIPLE SPLIT”
					

					

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run





MOBILITY & SKILLS
Double Under





CONDITIONING
“MULTIPLE SPLIT”





Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again






					Read More
				
		

		





													

															

					

						
					

				

				

					

						MG WOD – THURSDAY 09.06.22 – “COMMANDO”
					

					

MOBILITY & WARM UP





On a 10:00 Clock:

Partner A: Rows to 100m. For every meter Partner A rows under or
over 100m, they must perform two times that many reps of a penalty
movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts
on their own 100m row.





Suggested Penalty Movements
Scap Pull-ups
Scap Push-ups
Kip Swings
Push-ups
Wall Squats





ACCESSORY





ON A 5:00 CLOCK





Accumulate:





50 Alternating Weighted Sin-
gle-Leg Squat





or –
3 Sets x 10 DB Split Squats /
Leg





ax Shoulder Taps in Handstand





SKILLS & SPECIFIC WARM UP





Kipping – Toes To Bar





2 Sets:
:30 Kip Swings or Hollow Rocks
:30 Bar Muscle-up Floor Drill





2 Sets:
:30 Kip Swings + Hips to Bar
:30 Bar Muscle-up Floor Drill





2 Sets:
:30 Gymnastic Swing Pull-ups or Gymnastic Swing Chest-to-Bar
:30 Jumping Bar Muscle-ups





CONDITIONING





“COMMANDO”





For Time:
1200/900m Row
80 Toes-to-Bars
30 Commando Pull Ups






					Read More