MGW WOD – Crossfit Mentana

MGW WOW – SATURDAY 02.02.19 – TRAIN WITH A COACH “OVER EASY”

BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “OVER EASY”

1’30” Run (Slow)
20 Hollow Rocks
20 Superman Rocks 1’00” Row (Moderate)
15 Hollow Rocks
15 Superman Rocks 30″ Bike (Fast)
10 Hollow Rocks
10 Superman Rocks

After each round, complete the below mobility:
After the 20’s – 30″ Spiderman and Reach
After the 15’s – 30″ Walkouts
After the 10’s – 30″ Reverse Samson

SKILLS & SPECIFIC WARM UP
Barbell Primer :
2 Rounds:
5 Deadlifts
5 Hang Cleans
3 Strict Presses
3 Hang Clean & Jerks
2 Rounds, with the first being a walk-through pace with low and controlled intensity. The second, let’s ramp to our planned workout pacing. 30 second Bike
5 CTB Pull-Ups
4 Overhead Squats
3 Power Clean and Jerks
2 CTB Pull-Ups Rest as needed between.

CONDITIONING “Over Easy” For Time:
50/35 Calorie Bike
Directly into…
3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats #43/30 9 Power Clean and Jerks #43/30

WMG WOD – WEDNESDAY 30.01.19 “JACKIE”

MOBILITY & WARM UP 300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING “JACKIE” For time 1000 meters Row 50 Thrusters #20/15 30 Pull-Ups

MGW WOD – WEDNESDAY 16.01.19 – “THE DARK SIDE”

MOBILITY & WARM UP 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + 30s Walkouts 1:00 Bike + 30s Alternating Samson Stretches 1:00 Row + 30s Warrior Squats 30s Bike 30s Row
SKILLS & SPECIFIC WARM UP Burgener Warm up 2 Rounds, Not For Time 12/9 Calorie Row 9 Wallballs 6 Alternating Kb Snatches 3 Box Jump Over
CONDITIONING “The Dark Side” 3 Rounds 27 Calorie Row 21 Wallballs #9/6 18 Alternating Kb Snatches #24/16 15 Box Jump Over

‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean

SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load

CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

rest 5′ then:

B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.

MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master

MGW WOW – SATURDAY 17.11.18 – TRAIN WITH A COACH “BOXED OUT”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run; Then:
30-20-10:
Box Hip Extension
After each set, complete 3 Spidermans
5 Strict Pull-Ups
Cash Out 400 Meter Run
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Push Presses

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
3 Rounds, Increase intensity Every Round
200-100-50 Meter Run
3 Hang Power Snatches
2 Burpee Box Jumps

CONDITIONING
A) “ROPED UP”
4 Rounds:
15/12 Calorie Assault Bike
2 Rope Climbs (15′)
on rower in lieu of a bike, complete 21/15 calories per round

Rest 5′

B) “BOXED OUT”
For Time:
800m – 400m – 200m Run,
21 – 15 – 9
Hang Power Snatches #43/30
Burpee Box Jumps #60/50

*courtesy of comptrain master

WMG WOD – THANKS GOD IT’S FRIDAY 16.11.18 – HELEN –

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

MGW WOD – TUESDAY 23.10.18

MOBILITY & WARM UP

10′ Banded Stretch; Then:

Choose one: 600 mt easy Run/ 750mt Light Pace Row/ 50-40 Cal AirDyne; Directly into 3 Rounds of

30 Double Unders

5 Walkout

2 Spiderman & Reach each side + 5 Push Ups

5 Pull Ups

15 Sit Ups

SKILLS

10′ work On Handstand / Handstand Push Ups

CONDITIONING

Buy in 600 mt Run; Then:

4 Rounds For Time

250 meters Row

10mt Overhead Kb Walking Carry L Arms #24/16

20 Push-Ups

10mt Overhead Kb Walking Carry R Arms #24/16

20 AB-Mat Sit Ups

MGW WOD – SATURDAY 20.10.18 – DOWN & UP

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then:
2 Rounds
1:00 Light Row or Bike
5 Alternate Samson Stretch each side
15 AB-Mat Sit-Ups
200 mt Run
5 Spiderman & Reach each Side
15 Slow Banded Good Mornings
30s Fast Row or Bike
5 Pull-Ups
10 Pushups
15 Air Squats

CONDITIONING
21 – 15 – 9
Cal Row
Burpees Over The Kettlebell

Directly Into

9 – 15 – 21
Alternate Kb Snatch #24/16
Toes To Bar

MGW WOD – WEDNESDAY 17.10.18 – “GIVE ME FIVE”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Clean Warm Up

CONDITIONING
“Give me Five”
In a 6′ Window:
400mt Run
AMRAP:
12 Squat Clean #0.75 BW
12 Box Jump #60/50
Rest 2′
In a 6′ Windows
400mt Run
AMRAP:
9 Squat Clean #0.75 BW
9 Box Jump Over #60/50
Rest 2′
In a 6′ Window:
400mt Run
AMRAP:
6 Squat Clean #0.75 BW
6 Burpees Box Jump Over 60/50