Category: MG WOD

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

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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

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MG WOD – MONDAY 30.05.22 – “MURPH” –

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”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

Target time 50 min

Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

*compare to 31.05.21

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MG WOD -THANKS GOD IT’S FRIDAY 27.05.22 – “FRESHER”

MOBILITY & WARM UP
AMRAP 10′

10 Arch-ups
5 GHD Sit-ups
5 Up-Downs
6 Step-ups (Squat Jumps, Step-up + Jump Down, Jump up + Step
Down)

MOBILITY & SKILLS
ROW


PRE-WORKOUT STRENGTH

4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
Rest 60″ BTWN SET

CONDITIONING
“FRESHER”

AMRAP 15:
25/18 Calorie Row
25 AB-MAT Sit-ups
15 Box Jumps #70/60

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MG WOD -WEDNESDAY 11.04.22 – “MADAME”

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)
10 Step Up/ each


Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down

Set 3
20 Pulls on the rower (fast pace)
10 Box Jump

Set 4
250mt (1k peace)
5 Box Jump #75/60

CONDITIONING
“MADAME”

For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40

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MG WOD -THANKS GOD IT’S FRIDAY 22.04.22 – “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

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MG WOD -THANKS GOD IT’S FRIDAY 01.04.22 -BENCHMARK “ANNIE”

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

EMOM 10′
Odd : 5/10 Double Under•
Even : 5 V Up

CONDITIONING
“ANNIE”*

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

target time 10 min – time cap 12 min

*compare to 10.12.21

COOL DOWN

3 Set:

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

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MG WOD -WEDNESDAY 24.03.22 – “ESCALATOR”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
Rope Climb

CONDITIONING
“ESCALATOR”

5 Rounds For Time:
400m Run
4 Rope Climbs

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MG WOD – MONDAY 14.03.22 – “YOU CAN’T CHOOSE”

MOBILITY & WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)


Set 2
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)


Set 3
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)


Set 4
200/150m Row
200m Run
• Spend no more than 3:00 to complete

SKILLS & SPECIFIC WARM UP

2 X EMOM 3′ REST 1′

Set 1
1) Station 1
• GHD Sit-up to Quarter Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold
Set 2
1) Station 1
• GHD Sit-up to Parallel.
• GHD Sit-ups to Full Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold

ACCESSORY

Running Warm Up

CONDITIONING

“YOU CAN’T CHOOSE”

3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups

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MG WOD – TUESDAY 08.03.22 – “BLUE LABEL”

MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“BLUE LABEL”

5 Rounds For Time:
25/18 Calorie Row
25 Push-ups

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