Category: MGW WOD

MGW WOD – SATURDAY PARTNER WOD 27.05.23 “HUNTER TEAM”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“HUNTER TEAM”
AMRAP 30 MIN WITH A PARTNER
1 km Run
50 HR Burpees
50 DB Hang Clean & Jerk #2×22.5/15 (RX-COMP KB 2X24/16)
50 Front Rack Step Up Over #2×22.5/15 (RX-COMP KB 2X24/16)
50 KB American Swing

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MGW WOD – SATURDAY PARTNER WOD 20.05.23 “MINDSET”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“MINDSET”
6 ROUNDS FOR TIME
50 CAL MACHINE X
40 HR Push Ups
30 KB Snatch #24/16
20 Single Arm Split Stance KB Thrusters #24/16
10 Box Jump Over #75/60
-Rest 2 minutes Between sets-

In pairs of two, each divide calories Round 1&4 Row; Round 2&5 Ski Erg; Rounds 3&6 Assault Bike. A and B split reps as they please.

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MGW WOD – MONDAY 15.05.23 – “HOW MANY?”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
KB Swing – Thrusters

1 set:
:20 calorie row
:20 Russian kettlebell swings at workout weight
:20 burpees Over The Row
:20 KB Thrusters

CONDITIONING
“HOW MANY?”

EMOM20 for reps in :50

Min 1 – Calorie row
Min 2 – Kettlebell swings #24/16
MIn 3 – Burpees Over The Row
Min 4 – KB Thrusters #24/16
Min 5 – Rest

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MGW WOD – SATURDAY PARTNER WOD 29.04.23 “HAPPILY EVER AFTER”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200m Run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“HAPPILY EVER AFTER”
30 Rounds For Time with a Partner
Buy in 100 cal Row
Then:
3 Burpees to Target
6 Power Snatches #43/30
9 Box Jump Over
12 Cal Assault Bike (Schwinn 18)
-I GO YOU GO-

In pairs of two, everyone divides the calories Row then with I go You Go style, Athlete A works while B Rests, Switch and we alternate for 30 Rounds

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MGW WOD – SATURDAY WOD 15.04.23 “ APRIL TEST “

MOBILITY & WARM UP

Set 1
200 mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
Rope Climb

CONDITIONING
“APRIL TEST”

EMOM 42 Min

Min 1: 12/10 Cal Assault Bike
Min 2: 15 V-Ups
Min 3: 12 Thrusters #43/30
Min 4: 2 Rope Climb/6 Commando Pull Ups
Min 5: 50 Double Unders
Min 6: 12 Burpees
Min 7: Rest

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MGW WOD – MONDAY 03.04.23 – “MY TREASURE”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
Ring Dip

CONDITIONING
“MY TREASURE”

AMRAP 20
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get Up #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

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MGW WOD SATURDAY 01.04.23 “APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

SKILLS
Barbell Warm up

CONDITIONING
“APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”
For Time in a 56 min Time Cap
57 Cal Row Each
57 Alternate Wall Ball #9/6
57 Synchro Pull Ups
57 Double Unders Each
57 Thrusters Synchro #20/15
57 Alternate Box Jump #60/50
57 Hang Power Snatch Synchro #20/15
57 Cal Bike Erg Each
57 Facing the Bar Burpees Synchro

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MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter

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MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”*

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
RX – Bar Muscle-ups / INT.- Pull Ups / BEG.- Ring Row

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
RX – 30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

INT. – 20 Double Unders
6 Single-Arm DB Push Presses (Left) #22.5/15
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

RX – 20 Single Unders
5 Single-Arm DB Push Presses (Left) #15/10
5 Single-Arm DB Push Presses (Right)
5 Lateral DB Burpees

*compare to 21.10.22

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MGW WOD – THANKS GOD IT’S FRIDAY 24.02.23 – “HAVE A NICE FRIDAY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Squat

On a 8:00 Clock:

Practice Single-Arm DB Overhead Squats

CONDITIONING
“HAVE A NICE FRIDAY”
Every 5:00 For 3 Rounds:
200mt Farmer carry #2×22.5/15
AMRAP
10 Deficit Push Ups
10 DB Squat

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