WG WOD

WG WOD – TUESDAY 18.01.22 – “SNACHEST”

WARM UP

AMRAP 6:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as counterbalance)
• Athletes are to perform a regular air squat, however they should hold a 10# plate out
in front of them at eye level. This will help them maintain a more upright torso.
10 Bent Over Snatch Grip Rows (Barbell)

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm Up

1 Set:
10 Snatch Grip Deadlift (Barbell or PVC)
10 Ring Rows
10 Snatch Pulls from mid-shin.
5-10 Jumping Pull-ups
10 Snatch High Pulls from mid-shin.
5-7 Chin-Over-Bar Pull-ups
10 Power Snatch (from mid-shin)
5-7 Chest-to-Bar Pull-ups or Jumping chest to bar

On a 5:00 Clock:
Build to a heavy single power snatch of the Day

CONDITIONING
“SNACHEST”

EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Power Snatch #52/38
Max Unbroken Chest-to-Bar Pull-ups

Rest 1:00

Intermediate #43/29 – chest to bar pull-up

Beginner #empty barbell – Jumping pull-up

WG WOD – WEDNESDAY 22.12.21 – “HALF COLLIN”

3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10

Then:

EMOM 6

3 High Box Jump

SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull

1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15

1 set
6 push presses
6 sumo deadlift high pulls

1 sets
Build to workout loading

CONDITIONING
“HALF COLLIN”

3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35

WG WOD – TUESDAY 21.12.21 – “SANTA GIFT”

WARM UP

1 set
:30 mountain climbers
10 good mornings
5 spiderman & reach / side
10 sumo-stance air squat

1 set
:30 mountain climbers
10 good mornings
5 dynamic squats
10 narrow-stance air squats

1 set
5 wall squats
5 pause med-ball squats
5 bottom-to-bottom wall-ball shots
5 wall-ball shot

PRE-WORKOUT STRENGTH

On a 10:00 clock, perform 5 sets of 3 deadlifts.

SKILLS & SPECIFIC WARM UP
Rope Climb

1 set
10 Wall-Ball Shots
1 Rope Climb

CONDITIONING
“SANTA GIFT”

AMRAP 10:
15 Wall balls #9/6
1 Rope Climb*

*SUB: 3 Strict Chin Ups

WG WOD – TUESDAY 07.12.21 – BENCHMARK “GRETTEL”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air 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
Clean Warm Up – Build Workout Weight in 10 Minutes – Jerk

CONDITIONING
“GRETTEL”

RX: 10 Rounds For Time
10 Clean & Jerk #61/43
3 Facing the bar Burpees
Time Cap 15 minutes

Scaled: 10Rounds For Time
10 Clean & Jerk #50/35
3 Facing the bar Burpees
Time Cap 15 minutes

Beginner: 7 Rounds For Time
3 Clean & Jerk #30/20
3 Facing the bar Burpees

WG WOD – WEDNESDAY 24.11.21 –HOLLEYMAN”

WARM UP

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

Into 2 Rounds, Not for Time:
300 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
Clean Warm Up

CONDITIONING

“HOLLEYMAN”

RX

30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70

INTERMEDIATE

30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55

BEGINNER

30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30

WG WOD – MONDAY 08.11.21 – “DO YOU REMEMBER 14.5?”

WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm Up -Build Workout Weight in 10 Minutes

CONDITIONING
“DO YOU REMEMBER 14.5?”

For Time:
15-12-9-6-3
Squat Clean #61/43
Facing the bar Burpees
Time Cap 15 minutes

WG WOD – MONDAY 07.10.21 – “FRAN WHO?”

WARM UP

SKILLS & SPECIFIC WARM UP
Thrusters – Kipping

CONDITIONING
“FRAN WHO?”

For Time:
45 Thrusters, #43/30
45 Pull-ups

WG WOD – THURSDAY 07.10.21 – “HOW MANY DO YOU DO ”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air 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
Deadlift

CONDITIONING
“HOW MANY DO YOU DO”

5 Rounds for Max Reps:
Max Rep Unbroken
Deadlift #120% BW
rest 1 minute, then:
Max Rep of Burpees in 1 Minutes

*Rest 3 minutes between sets

WG WOD – TUESDAY 05.10.21 – “MULTIPLIER”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Push Jerk – Ring Row

CONDITIONING
“MULTIPLIER”

3 Rounds for Time:
12 Push Jerk #52.5-35
18 Ring Row
24 Box Jump #60-50

WG – WEDNESDAY 29.09.21 – “MINIDEATH”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The DB
then:
8 Minute AMRAP of:
8 Single Arm DB Sott Press
10 Push Ups
8 Single Leg RDL
10 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING
“MINIDEATH”

7 min AMRAP:
7 Sumo Deadlift High Pull #43-30
7 Bar Facing Burpees