Category: TEAM WOD

mgw WOD – SATURDAY PARTNER WOD 09.09.23 –”grab your friends”

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200 mt Run Fast

in 8 minutes increase the weight on the bar to do 3 Heavy Shoulder Press from the floor.

CONDITIONING
“GRAB YOUR FRIEND”
AMRAP 30 MIN
1000 mt Run (Together) =100 reps
50 Burpees Pull Ups (change every 10 reps)
50 Push Press #52/35
50 Sand Bag Box Step Over #25 @60/50 (beginner: DB #15)
50 KB Swing #24/16 (beginner: russian)


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MGW SATURDAY WOD – 29.07.23 – “minions”

WARM UP
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.

1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

MOBILITY & SKILLS
Deadlift

5 Sets For Load:
5 Tempo Deadlift 2-0-2

CONDITIONING
“MINIONS”
For time with a partner:
800 mt Run (Together)
50 Burpees box jump-overs #60/50
50 Deadlifts #102/82
50 Wall-Ball shots #9/6 (target Man)
50 Single arm Renegade rows Push Ups
50 Wall-Ball shots
50 Deadlifts
50 Burpees box jump-overs
800 mt Run (Together)


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WG WOD – HERO SATURDAY 22.07.23 – “LARRY”

MOBILITY & WARM UP

2 Sets:
10 Step-Over Hurdle + 10 Step Under Hurdle
10 Elbow-to-Instep (each side)
2 Sets:
10 Alternating Reverse Lunge (each side)
10 Shoulder Tap in Pike Push-up (each side)
2 Sets:
10 Lateral Box Step Up (each side)
10 Step Back Lunge (each side)

SKILLS & SPECIFIC WARM UP
Work 10 minutes Heavy 3 Front Squats From the Floor

Then: 1 round of
1:00 Ski Erg or Bike (moderate)
10 Goblet Squats with KB or DB (moderate)
5 No Jump Burpee
10m Sandbag Carry 

CONDITIONING
“LARRY”

For Time With a Partner in 40 min Time Cap
21-18-15-12-9-6-3
Synchro Front squats #51/35
Synchro Bar-facing burpees
*150m Sandbag Bear Hug Carry with #50/30; OR 150m Farmers Carry #2×22.5/15; OR 100m Sandbag Bear Hug Carry #75/50
after each round (Switch as desired on carry)

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Wgm WOD – SATURDAY partner WOD 08.07.23 “pair“

MOBILITY & WARM UP

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

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
Front Squat – Rope Climb

CONDITIONING
“PAIR”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Front Squats #70/50

6 GHD Sit Ups or 12 AB-mat Sit Ups

4 Rope Climb or 8 Chest to Bar Pull Ups

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

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MGW WOD – SATURDAY PARTNER WOD 27.05.23 “HUNTER TEAM”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“HUNTER TEAM”
AMRAP 30 MIN WITH A PARTNER
1 km Run
50 HR Burpees
50 DB Hang Clean & Jerk #2×22.5/15 (RX-COMP KB 2X24/16)
50 Front Rack Step Up Over #2×22.5/15 (RX-COMP KB 2X24/16)
50 KB American Swing

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MGW WOD – SATURDAY PARTNER WOD 20.05.23 “MINDSET”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“MINDSET”
6 ROUNDS FOR TIME
50 CAL MACHINE X
40 HR Push Ups
30 KB Snatch #24/16
20 Single Arm Split Stance KB Thrusters #24/16
10 Box Jump Over #75/60
-Rest 2 minutes Between sets-

In pairs of two, each divide calories Round 1&4 Row; Round 2&5 Ski Erg; Rounds 3&6 Assault Bike. A and B split reps as they please.

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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.

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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

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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


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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

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