MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)

MGW WOD – SATURDAY 01.02.20 – “FOUR LOKO”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP
Burgener Warm Up
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch

CONDITIONING

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Power Snatch #52/35

MGW WOD – WEDNESDAY 22.01.20 – “DEATH OF EMOM”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

CONDITIONING

“Death of EMOM”
EMOM 12
Odd: 35 Double Unders
Even: 15 Box Jump #60/50
2 mins Rest
EMOM 12
Odd: 12/9 Cal Ski Erg
Even: 15 Burpees
2 Mins Rest
EMOM 12
Odd: 15 Cal Row
Even: 15 Wall Ball #9/6

MGW WOD – WEDNESDAY 15.01.20 – “LETHAL CHOICE”

MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Clean Warm Up

STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat

CONDITIONING
“LETHAL CHOICE”

4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes

MGW WOD – THURSDAY 02.01.20 – “THIRTY DAYS IN NOVEMBER, WITH APRIL… ”

MOBILITY & WARM UP
Rotating Stations Every 2:00, for 18:00 (2 Rounds):
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 24/17 Calorie Assault Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

CONDITIONING
“Thirty Days in November, with April… ”*
For Time
30 Double Unders
30 Box Jumps Over #60/50
30 Power Clean #35/25
30 Cal Row
30 Hand Release Push Ups
30 Shoulder To Overhead #35/25
30 Double Unders
30 Toe To Bar
30 Alternate Kb Snatch #24/16
30 Cal Row
30 Burpees
30 Power Snatches #35/25
Time Cap 30 minutes

*compare to 02.01.19

“WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END”

ONLY ONE SPECIAL CLASS TODAY AT 10.30

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

TEAM WOD

“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run

MGW WOW – SATURDAY 21.12.19 – TRAIN WITH A COACH “DIANE STAYED ON FOOT”

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

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 – Kipping Pull Ups

CONDITIONING

DEADLIFT

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

3′ rest; then

CONDITIONING
“ DIANE STAYED ON FOOT ”
For Time
21 – 15 – 9 Unbroken Deadlift #BW
21- 15 – 9 Pull-Ups
Time Cap 10′

FOR TEAM ELITE: x2 Rest 1/1 time cap 8′

Then:

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

“BROKEN HEAD”
For Time
buy in 1600 mt Run,

then:

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

BROKEN HEAD
For Time
buy in 1600 mt Run, Then:
10 Rounds Of:
3 Parallette/Deficit Handstand Push Ups
6 Decline Push Ups ( Feet on the Box )
9 Box Jump #60/60
Cash Out
1600 mt Run
Time Cap 30′

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

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

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