MGW WOD

MGW WOD –WAITING SEPTEMBER 11 – SATURDAY PARTNER WOD 14.10.23 “PICK A PACE”

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Muscle Clean ( empty barbell )
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg ( empty barbell )
10 Power Clean ( empty barbell )
200 mt Run Fast

in 3/4 Sets minutes increase the weight on the bar to do First Round of Macho Man

CONDITIONING
“PICK A PACE”
AMRAP 40 MIN
800mt Run (Together) = 100 reps
Then:
5 Rounds of Macho Man (IGYG)
3 Power Clean #83/61
3 Front Squat
3 Push Jerk
Then:
2000mt Bike Erg (Together) = 100 reps
5 Rounds of Mary (IGYG)
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
“DOUBLE YOU”
AMRAP (with a Partner) in 35 minutes Cap Time

Buy in 800 meter Weighted Run Together #20/10 Then:
2 Rounds Of:
28 Pull Ups
60 Double Unders Together
28 Clusters #52/35
60 Double Unders Together
28 GHD Sit Ups
60 Double Unders Together
28 Facing The Bar Burpees
60 Double Unders Together
In Remaning Time
Max Cal Row

SCORE IS MAX CALORIES

mgw WOD – SATURDAY PARTNER WOD 09.09.23 –”grab your friends”

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
300 mt Run Moderate

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

in 8 minutes increase the weight on the bar to do 3 Heavy Shoulder Press from the floor.

CONDITIONING
“GRAB YOUR FRIEND”
AMRAP 30 MIN
1000 mt Run (Together) =100 reps
50 Burpees Pull Ups (change every 10 reps)
50 Push Press #52/35
50 Sand Bag Box Step Over #25 @60/50 (beginner: DB #15)
50 KB Swing #24/16 (beginner: russian)

MGW WOD – THANKS GOD IT’S FRIDAY 04.08.23 – “GRACELEN”

MOBILITY&WARM UP

Amrap 3′
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

Amrap 3′
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

Amrap 3′
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

1 set:
400-m run
12 Power Snatch
6 unbroken pull-ups

CONDITIONING
“GRACELEN”
3 Rounds For Time
400mt Run
30 Power Snatch #35/25
12 Pull Ups

SKILL WORK in a 6 min cap

Accumulate:
20 Jefferson Squats / side
– Use BB from workout.

MGW SATURDAY WOD – 29.07.23 – “minions”

WARM UP
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.

1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

MOBILITY & SKILLS
Deadlift

5 Sets For Load:
5 Tempo Deadlift 2-0-2

CONDITIONING
“MINIONS”
For time with a partner:
800 mt Run (Together)
50 Burpees box jump-overs #60/50
50 Deadlifts #102/82
50 Wall-Ball shots #9/6 (target Man)
50 Single arm Renegade rows Push Ups
50 Wall-Ball shots
50 Deadlifts
50 Burpees box jump-overs
800 mt Run (Together)

MGW WOD -WEDNESDAY 26.07.23 – “OUTBOARD”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Kb Swing

10′ min Practice on Double Unders

2 round:
Run 200 m
10 mt Bear Crawl
10 Russian KB swings

CONDITIONING
“OUTBOARD”

3 rounds for time
1000 mt Row
30 mt Bear Crawl
30 KB Swings #24/16

MGW SATURDAY WOD – AND WHAT WE HAVE FORGOTTEN…15.07.23 – HAPPY BIRTHDAY FIRST LADY!!! – “AKA mini-boss”

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

MOBILITY & SKILLS
Sumo Deadlift High Pull

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 56 Minutes Time Cap with a Partner
Buy in 1967 mt Row
Then, 56 Rounds Of:
1 Pull Ups*
1 Chest To Bar*
1 Toe To Bar*
1 Burpee Box Jump
At The Top of 10 rounds: 56 Sumo Deadlift High Pull #43/30
At The Top of 20 rounds: 56 Push Press #43/30
At The Top of 30 rounds: 56 Kettlebell Swing #24/16
At The Top of 40 rounds: 56 Wall Ball 9/6
At The Top of 50 rounds: 56 Thrusters #24/16
Cash Out 56 Cal Row

*pull up+chest to bar+toes to bar=BAR COMPLEX. THE MOVEMENTS MUST BE CARRIED OUT AS A SINGLE MOVEMENT

MGW WOD -wednesday 05.07.23 – “rebel JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Jerk – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“REBEL JACKIE”

in a 20 min cap time
200 cal Rowing
EMOM
MIN1: 5 Pull Ups
MIN 2: 7 Push Jerk 43/30
After 1 min of rowing, get off the row and go to the bar for 5 pull ups. Then Back to the rowing machine until min 2. Get off the row and go on the bar for Jerk. Continue pattern until 200 cal row or Cap Time 20′

MGW WOD – WEDNESDAY 31.05.23 – “MIXED MODALITY”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Double Unders – Kb Swing

CONDITIONING
“MIXED MODALITY”

5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16

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