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Wg WOD – BENCHMARK MONDAY 27.11.23 – “MAKE A BEAUTIFUL SMILE”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull – Kipping – Toes to Bar

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Deadlifts High Pull, 2 Toes to Bar
3 Deadlifts High Pull, 3 Toes to Bar
4 Deadlifts High Pull, 4 Toes to Bar

“MAKE A BEAUTIFUL SMILE”

For Time:
21 – 15 – 9
Sumo Deadlifts High Pull #52/35
Toes to Bar

Post-workout:
EMOM 10:
5 barbell good mornings #52/35

W WOD – HEAVY TUESDAY 07.11.23 – “SPLIT JERK”

MOBILITY & WARM UP

1 set:
:40 single unders
:40 bodyweight split squats (:20/leg)
:40 alternating shoulder taps in Plank

1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold

1 set:
:40 double unders
:40 jumping lunges
:40 handstand hold (against) the wall

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

4 sets:
3-5 Split Jerk, building for first attempt
– Rest 1:30 between sets.

CONDITIONING

“HEAVY DAY SPLIT JERK”

Every 3 min x 5 sets
3-3-3-3-3

Split Jerk

MW WOD – THURSDAY 02.11.23 – “BEAUTY ON A BICYCLE”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog
Partner 2: Front Squat

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Athletes have 10:00 to build up to a heavy 5 hang power snatch

CONDITIONING
“BEAUTY ON A BICYCLE”

For Time in a 10 Minutes Cap Time
25 Calorie Assault Bike (35 Row)
1 Round of Isabel (30 snatches) #61/43 int. #43/30 beg. #20/15
25 Calorie Assault Bike (35 Row)

G WOD-benchmark MONDAY – 30.10.23 – “cindy”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Assault Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – KIPPING (SWING-BUTTERFLY)

CONDITIONING
“CINDY”*
AMRAP 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

*compare to 02.05.23

BEGINNER

AMRAP 20:
5 Jump Pull Ups
10 knee push-ups
15 air squats

WM WOD – THANKS GOD IT’S FRIDAY 27.10.23 – “MEASURE YOURSELF”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Front Squat – Clea – Thrusters

On a 10:00 Clock:
3/4 sets Build Untill Workout Weight
1 power clean
1 squat clean
1 front squat
– Rest 1′ 30″ between sets.

CONDITIONING

“MEASURE YOURSELF”

7 rounds for max reps:
1:30 to accumulate:
1 power clean #61/43
1 squat clean
1 front squat
AMRAP Cal Ski Erg/Bike Erg/Row
1:30 rest

The three weightlifting movements are a Complex

MGW WOD – BENCHMARK wednesday 25.10.23 – “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 27.01.23

MG WOD – TUESDAY 24.10.23 – “BaseLINE”

MOBILITY & WARM UP

4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders – GHD Sit Ups

1 set (at workout pace):
20 Double Unders
15 Air Squat
10 Push Ups
5 GHD Sit Ups
3 Pull Ups

12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest

CONDITIONING
“BASELINE”

3 Rounds For Time
100 Double Unders
40 Air Squat
30 Push Ups
20 GHD Sit Ups
10 Pull Ups

MGW SATURDAY WOD – 21.10.23 – “DO YOU LIKE BIG MAC?”

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

CONDITIONING
“DO YOU LIKE BIG MAC?”
For time with a partner in 45 min Cap Time
Accumulate 590 Calories
Row/Ski Erg/Bike Erg
Every 2 Minutes on the Minute (start at 0:00)
2 Man Makers #22.5/15
10 Hand Release Push Ups
If You Have a Vest Wear it!

WG WOD – THANKS GOD IT’S FRIDAY 20.10.23 – “TOWARD THE WEEK END”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Long Lunges
5 Wall Walk
10 Goblet Kossack Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Walk

Kb Swing
5 KB deadlifts
10 Russian KB swingsKb Swing
5 American KB swings

CONDITIONING
“TOWARD THE WEEK END”

4 ROUNDS FOR TIME
21 American KB swings #24/16
15 Goblet Squats #24/16
9 KB Push Ups
Time Cap 10 Min

CORE & PUSH
Accumulate:
30 Turkish get-ups

W WOD – THANKS GOD IT’S HEAVY FRIDAY 13.10.23 – “hang POWER SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Then:

5 Hang deadlift-shrug (starting at mid-thigh) #Empty Barbell
5 Hang muscle snatch
5 Snatch drops
5 Hang power snatch

Then:
Every 2:00 x 3 sets:
5 Hang Muscle Snatches
Build to a heavy set of 5 reps.

3 sets:
3 Hang Power Snatches
Continue to build on hang muscle snatch weight to ~60-65% of best power snatch.

CONDITIONING

“HEAVY HANG POWER SNATCH”

Every 3 Min x 7 sets for load:
3 hang power snatches