Category: MGW WOD

MGW WOD –  THANKS GOD IT’S BENCHMARK FRIDAY 27.01.23 – “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
6 DB Step Up

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 31.03.22

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MGW WOD – SATURDAY TEAM WOD 21.01.23 “AND WHAT DID WE FORGET?”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“AND WHAT DID WE FORGET?”

For Time:

Buy In 1600mt Run (Team)

Then:

200 Cal Row (change every 30 sec)

E2MOM

10 Dumbbell Devil Press #22.5/15

Then

200 Cal SkiErg (change every 30 sec)

E2MOM

10 Burpees Bar Muscle Ups/Chest to Bar

Then

200 Cal Bike Erg (change every 30 sec)

E2MOM

10 Dumbbell Shoulder-to-Overheads #22.5/15

Cash Out

1600 mt Run

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MGW WOD – PARTNER SATURDAY 17.12.22 – “EVIL COACH”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

CONDITIONING

“EVIL COACH”

For Time:

A: 3200 mt MTB; B perform Max Cal Ski Erg

50 I Go You Go Clean & Jerk #60/43 ( NO DROP BAR )

2000 meter Row

100 I Go You Go Burpees

B: 3200 mt MTB; A perform Max Cal Ski Erg

150 Synchro Pull Ups

Time Cap 45 min

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MGW WOD – WEDNESDAY 14.12.22 – “12 DAYS OF CHRISTMAS”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25 NO DROP
4 Power Cleans #35/25 NO DROP
5 Power Snatches #35/25 NO DROP
6 Push Ups
7 Box Jumps #60/50
8 Sit Ups
9 Row/Ski Erg
10 Overhead Lunges #35/25 NO DROP
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

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MGW WOD -THANKS GOD IT’S FRIDAY 02.12.22 – “FULL SEND”

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
Wall Ball Clean – Snatch

EMOM 10
2 Hang Power Snatch

CONDITIONING
“FULL SEND”

3 Rounds For Time In a 15 Minutes Cap
21 Cal Assault Bike/Ski Erg
15 Wall Ball #9/6
12 Kb Snatch #24/16
9 Wall Walk


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MGW WOD -THANKS GOD IT’S FRIDAY 18.11.22 – “TIME PRIORITY 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
Thrusters – 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
“TIME PRIORITY JACKIE”

5 ROUNDS FOR REPS
1:00 Max Distence Row
1:00 Max Thrusters #20/15
1:00 Max Pull Ups

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MGW WOD – SATURDAY PARTNER WOD 12.11.22 “MENTANA TEAM SERIES”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MENTANA TEAM SERIES”*

For Time:

  • 1000 meter Row
  • 40 Dumbbell Deadlifts #2×22.5/15
  • 1000 meter Ski
  • 40 Dumbbell Shoulder-to-Overheads #2×22.5/15
  • 2000 meter Bike Erg
  • 40 Dumbbell Squats #2×22.5/15
  • 2000 meter Bike Erg
  • 40 Dumbbell Shoulder-to-Overheads #2×22.5/15
  • 1000 meter Ski
  • 40 Dumbbell Deadlifts #2×22.5/15
  • 1000 meter Rows

*compare to 11.12.21

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MGW WOD – THANKS GOD IT’S FRIDAY 21.10.22 – BENCHMARK “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:
Bar Muscle-ups

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

*compare to 12.05.22

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MGW WOD – SATURDAY PARTNER WOD 15.10.22 “ BARBELL & Co.”

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 Sit Ups
200m Run

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

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
“BARBELL & Co.”

For time in a 45 min Time Cap (with a Partner):

4k Bike Erg

75 Box Jump Over

2k Row

60 Front Squats #50%BW

2k Row

45 Pull Ups

1k Ski Erg

30 Front Rack Lunges #50%BW

800 mt Weighted Run Together #25

carrera con saco
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MGW WOD -THANKS GOD IT’S FRIDAY 23.09.22 – “GOOD 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
Deadlift

4 Sets x 5 reps
Athletes should feel like they can perform at least 10 reps with the
weight they choose for the workout

1 Round
200m Run (Workout Pace)
10 Sit Ups
5 Deadlift (Workout Load)

CONDITIONING
“GOOD FRIDAY”*
3 Rounds For Time in a 30 min TC
1000m Run
50 Sit-ups
25 Deadlifts #83/60 Rest 2:00 between rounds

*compare to 15.04.22

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