TEAM WOD

GW WOD – THANKS GOD IT’S FRIDAY 03.03.23 – “TOGETHER PASSIONATELY”

WARM UP

10 Sets
5 Burpees Over Partner

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold

CONDITIONING
“TOGETHER PASSIONATELY”
For Time With a Partner:
200 Box Step-ups #50/40
150 KB Swings #24/16

Partner holds KB in front rack
position while other partner
works on step-ups.

Partner holds a seated L-hold
on box while partner swings
KB.

MG WOD – THANKS GOD IT’S FRIDAY 10.02.23 – “UNDER WHO’S TURN”

MOBILITY & WARM UP

Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups

1) Push-up to Down Dog
2) Shoulder Taps in the Pike Position
3) Piked Push-ups
4) Handstand Hold against Wall
5) Handstand Negatives
6) Handstand Push-up

Athletes are moving and resting at the same time.
1 Set:
:20 Row (partner 1)
:20 Handstand Push-ups or Scaling Option (partner 2)
Rest :20 (both partners)
:20 Row (partner 2)
:20 Handstand Push-ups or Scaling Option (partner 1)

CONDITIONING
“UNDER WHO’S TURN”

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

One partner works while one
rests

MGW WOD – PARTNER SATURDAY 04.02.23 – “WE ARE NEVER EVER GETTING BACK TOGETHER”

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

Then:

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

CONDITIONING
“WE ARE NEVER EVER GETTING BACK TOGETHER”
For Time With a Partner:
400m Run (together)
20 Synchro Wall Walks
800m Run (together)
20 Synchro Overhead Squats #60/43
1600m Run (together)
20 Synchro Handstand Push Up

GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”

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

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In a 10 min, build up to a heavier 1 rep Power Clean.

CONDITIONING

“MUSCLE GROWT”

For Time With a Partner
25 Rounds Of:
While A do Max Cal Assault Bike/Ski Erg
B do 1 Round Of
1 Wall Walk
3 Power Clean #90% of 1 Rm of the day
6 Toes To Bar
Change Every Round

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

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

MGW WOD – PARTNER SATURDAY 17.12.22 – “EVIL COACH”

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

M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 10 Good Morning + 5 Goblet Squat

SKILLS & SPECIFIC WARM UP

Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“COXLESS CREW”

10 Rounds In Team Of Four
Row 500m
Rest 1:30 between rounds.

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

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

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

WGM WO – SATURDAY WEEKLY CHALLENGE 17.09.22 “300 TEARS”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball

CONDITIONING
“300 TEARS”

For Time with a partner
100 Wall Ball #9/6
100 Facing The Bar Burpees
100 Deadlift #50% 1 RM
every 2 minutes running 200 meters together

TEAM WOD

Category: TEAM WOD

GW WOD – THANKS GOD IT’S FRIDAY 03.03.23 – “TOGETHER PASSIONATELY”

MG WOD – THANKS GOD IT’S FRIDAY 10.02.23 – “UNDER WHO’S TURN”

MGW WOD – PARTNER SATURDAY 04.02.23 – “WE ARE NEVER EVER GETTING BACK TOGETHER”

GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”

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

“AND WHAT DID WE FORGET?”

MGW WOD – PARTNER SATURDAY 17.12.22 – “EVIL COACH”

“EVIL COACH”

M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”

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

“MENTANA TEAM SERIES”*

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

WGM WO – SATURDAY WEEKLY CHALLENGE 17.09.22 “300 TEARS”