Category: MGW WOD

MGW WOW – SATURDAY 14.12.19 – TRAIN WITH A COACH “HAPPY BIRTHDAY OCCHIO DI FALCO”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 20′
Buy in 1973 meter Row; Then:
46 Double Unders 
20 Alternate DB Snatch #22.5/15
19 Pull Ups 
14 DB Step Up #22.5/15 
19 Burpees Over The Row

AT 13.30 CLASS, BEFORE CONDITIONING, IN A 6 MINUTE TIME CAP

1 RM OF SQUAT SNATCH

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MGW WOD – WEDNESDAY 11.12.19 “ANNIE EATEN HEAVY”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

CONDITIONING
“ANNIE EATEN HEAVY”
For Time
75-60-45-30-15 Double-Unders
50-40-30-20-10 Sit-Ups
15-12-9-6-3 Deadlift #75% 1RM of The Day

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MGW WOW – SATURDAY 30.11.19 – TRAIN WITH A COACH “IRON LOTUS”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP

Burgener warm up

CONDITIONING

“Iron Lotus”

For Time (30 Minute Cap):
400 Meter Run
400 Meter Plate Run #25/15
40/30 Calorie Row
30 Box Jump Overs #60/50
30 Overhead Squats #43/30
30 Hang Power Snatches #43/30
30 Overhead Squats #43/30
30 Box Jump Overs #60/50
40/30 Calorie Row
400 Meter Wreck Bag Run #25/15
400 Meter Run

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MGW WOD – WEDNESDAY 20.11.19 “Taco Bell”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Take 10 minutes to work on double unders

2 Rounds:
15 Double Unders
10 Air Squats
5 Kettlebell Swings (Workout Weight)

CONDITIONING

“Taco Bell”

AMRAP 15:
35 Double Unders
25 Air Squats
15 Kettlebell Swings #24/16

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MGW WOD – WEDNESDAY 16.10.19 “HOT LOLA”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

3 Rounds:
20 Double unders, 7 Box Jump Over, 5 Deadlift

CONDITIONING

“HOT LOLA”

AMRAP 15′
30 Double Unders
20 Box Jump Over
10 Deadlift #93/65


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MGW WOD – WEDNESDAY 25.09.19 “POWER HERO”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk

CONDITIONING 
“POWER HERO ”

AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35

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MG WOW – SATURDAY 21.09.19 – TRAIN WITH A COACH “CRAZY SPLINTERS”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

10.30 Only Burgener Warm Up

13.30 Snatch Technique

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

CONDITIONING

“CRAZY SPLINTERS”

5 Rounds:
200 Meter Run
10 Box Jump Overs #60/50
10 Power Snatches #43/30

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MGW WOD – WEDNESDAY 11.09.19 “Freshwater Fish”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm up

2 Rounds Not For Time

200 Meter Run

Directly Into..

2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats

CONDITIONING

” Freshwater Fish “

For Time: 
800 mt Run

Directly Into…

10 Rounds: 
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats

Azadeh Boroumand, South Central
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MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
15 Glute Bridges 
10 Russian Baby Makers 
5 Spiderman + Reach (Each Side) 

15-12-9:

Medicine Ball Deadlifts 
Medicne Ball Strict Press 
Medicine Ball Thrusters

2 Rounds of: 

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Elbow Rotations 
5 Strict Press
5 Overhead Squats 

SKILLS & SPECIFIC WARM UP

Build to Final Overhead Squats

After Each Weight Jump: 100 mt Run + 3 Box Jump

CONDITIONING

“CRAZY COACH”

AMRAP 3 minutes: 
200 mt Run 
18 Box Jump #60/50
Max Overhead Squat #35/20

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
15 Box Jump #60/50
Max Overhead Squat #43/30

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
12 Box Jump #60/50
Max Overhead Squat #52/38

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
9 Box Jump #60/50
Max Overhead Squat #61/43

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