MGW WOD

MGW WOD – SATURDAY WEEKLY CHALLENGE 21.05.22 “PERFORM 40”

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

1 Round
10 KB Sumo Deadlift High Pull
10 Staggered Stance KB Leg RDL/ leg
10 Sit Ups
200m Run

1 Round
10 KB Push Press Press
10 Staggered Stance Good Mornings / leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“PERFORM 40”
Minutes 1-15 Every 3mins x 5 Sets Row 300/240m 15 Anchored Feet Sit-Ups 8 Single Arm KB Push Press R #24/16 8 Single Arm KB Push Press L #24/16

Then:
Minutes 15-30 15min AMRAP – @ 85% Effort 10/8 Calories Row 4 Strict Chest to Bar 2 Wall Walk

Then:
REST UNTIL MINUTE 31

Min 31-40 EMOM x 9mins 1st – Single Arm KB L Crunch x 10/arm 2nd – Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 3rd – Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0

MGW WOD – SATURDAY WEEKLY CHALLENGE 30.04.22 “CURTIS P IT’S A GOOD IDEA””

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

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

CONDITIONING
“CURTIS P IT’S A GOOD IDEA”
Partner Wod
Buy in 100 cal Row
Then:
2-4-6-8-10-8-6-4-2
Curtis P #43/30
6-12-18-24-30-24-18-12-6
Toes To Bar
Then:
Cash Out 100 Synchro Burpees

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

MGW WOD -THANKS GOD IT’S FRIDAY 15.04.22 – “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

MGW WOD – THURSDAY 07.04.22 – “SOMETHING NEW”

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
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips

MOBILITY & SKILLS
Turkish Get Up – Ring Dip

CONDITIONING
“SOMETHING NEW”

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups #22.5/15

SKILL WORK

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

MGW WOD – THURSDAY 31.03.22 – BENCHMARK “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′
3 Deadlifts
• Athletes should build up heavier than the weight they plan to use in
the workout.
• After the EMOM is complete, athletes should put their workout
weight on the bar.

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 16.10.18

COOL DOWN

AMRAP 3:
Max Weighted Step-ups

MGW WOD – SATURDAY TEAM WOD 19.03.22 “SEEDY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“SEEDY”

For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
6 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
5 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
4 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
3 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
2 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 round of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 40 minutes

MGW WOD -THANKS GOD IT’S FRIDAY 25.02.22 – “OLIVE”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kb Swing

Set 1
10 Mountain Climbers
10 KB Deadlift (Lighter KB)
10 Alternating V-ups

Set 2
10 Mountain Climbers
10 Russian KB Swings (Lighter KB)
10 Sit-ups

Set 3
10 Russian KB Swings (Workout KB)
10 Sit-ups
200m run

CONDITIONING
“OLIVE”
FOR TIME
400m Run
50 Russian KB Swings #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings #24/16

MGW WOD – SATURDAY TEAM WOD 19.02.22 “ME AND YOU”

MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING