Category: MGW WOD

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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MWG WOD -MONDAY 19.09.22 – “EYE TO THE SKY”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Rest 1:00


Set 2
AMRAP 3′:
:30 Assault Bike or Ski Erg (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs

Rest 1:00


Set 3


AMRAP 3′:
:30 Assault Bike or Ski Erg (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 Snatch Deadlift + Shrug
5 Muscle Snatch
5 Snatch Drops
5 Hang Power Snatch
5 Power Snatch

SKILL WORK
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power
Snatch

CONDITIONING
“EYE TO THE SKY”

5 Rounds For Time:
15/11 Calorie Assault Bike/SKi ERg
12 Power Snatches #43/30
9 Burpees Pull Ups

BEGINNER

3 Rounds For Time:
10/6 Calorie Assault Bike/SKi ERg
12 Power Snatches #20/15
9 Burpees

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MGW WOD – BENCHMARK SATURDAY 20.08.22 – ”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
“JACKIE”*

FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups

*compare to 26.04.21

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MWG WOD – THANKS GOD IT’S FRIDAY 22.07.22 – “CAMO”

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
Snatch – Burgener Warm Up

Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull

CONDITIONING
“CAMO”

FOR TIME in a min Time Cap
400m Run
30 Kb Snatch #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
30 Kb Snatch #24/16

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MGW WOD – SATURDAY PARTNER WOD 16.07.22 “ KATE & FRIEND”

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

1 Round
400m Easy Jog
10 Shoulder Press ( empty barbell )
10 Step Up
40m Single Unders

1 Round
10 Push Press ( empty barbell )
10 Thrusters ( empty barbell )
10 Box Jump
20 Double Unders

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Thrusters

CONDITIONING
“KATE & FRIENDS”

Fot Time 10 ROUNDS I GO YOU GO

10 Wall Ball Shots #9/6

30 Double Unders

rest 1/2 time max 5′

Then:

For Time

210 Double Unders

140 Burpees Box Jump Over

70 Push Jerk #52/35

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MGW WOD – SATURDAY PARTNER WOD O9.06.22 “ MGW HERO”

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

In 5 minute Build weight for DT

CONDITIONING
“MGW HERO”

Fot Time in 45 min Time Cap

JERRY

1600mt Run (8x200mt split)

2K Row (8x250mt split)

1600mt Run (8x200mt split)

Then:

DT

5 ROUNDS (Split every Round)

12 Deadlift #70/50

9 Hang Power Clean #70/50

6 Push Jerk #70/50

Then

JASON (Synchro)

100-75-50-25 Air Squat

5-10-15-20 Bar Muscle Up (Scaled 2x Pull Up)

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MGW WOD – SATURDAY CHALLENGE DAY WOD 02.07.22 “SCARIE CARDIO”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Goblet Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Alternate Kb Snatch (workout weight)

Set 4
200 mt Run (Fast pace)
10 Burpees Box Jump Over
6 Single Arm kB Devil Press (workout weight)

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“SCARIE CARDIO”

EMOM 32 Min
Minute 1 – 200 mt Run
Minute 2 – Max Burpees Box Jump Over
Minute 3 – 10 Single Arm kB Devil Press #24/16
Minute 4 – Rest

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MGW WOD -WEDNESDAY 29.06.22 – “PERMISSION”

MOBILITY & WARM UP

AMRAP 8:
:20 Double Unders or Single Unders
20 Mountain Climbers
5 Kip Swings.
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PERMISSION”

For Time:
800m Run
40 KB Swings
80 Double Unders
600m Run
30 Toes to Bar
60 Double Unders
400m Run
20 KB Swings
40 Double Unders
200m Run
10 Toes to Bar
20 Double Unders

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MGW WOD – SATURDAY PARTNER WOD 18.06.22 “EVA STRONG”

MOBILITY & WARM UP

3 Rounds
200 mt Jog
25 Single Under
10 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm Dumbbell High Pull (each arm)
10 Single Arm Dumbbell Press (each arm)

SKILLS & SPECIFIC WARM UP
Build to Clean and Jerk weight.

CONDITIONING

“EVA STRONG”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks #70/52 (split)
400m Run (each, at the same time)

Time Cap 25 min

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MGW WOD -THANKS GOD IT’S FRIDAY 17.06.22 – “KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups


Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks


Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down

Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

CONDITIONING

“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 20.07.20

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