WG WOD

WG WOd – BENCHMARK tuesday – 05.12.23 – “open 12.5”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Double Unders/45 SIngle Unders
20 Med-ball Strict Press
20 (10 Scap retraction + 10 Swing)

2 x Set 2
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters – Chest to bar

6 Muscle Clean
6 Front Squat
6 Push Press
6 Thruster

Then:

3 round building in weight untill workout load and pace
3 thrusters
3 chest-to-bar pull-ups

CONDITIONING

“OPEN 12.5”

AMRAP 7:
3-6-9-12… etc.
Thrusters #43/30
Chest-to-bar pull-ups

*compare to 20.01.23

INT:

AMRAP 7:
3-6-9-12… etc.
Thrusters #35/25
Kipping pull-ups

BEG:

AMRAP 7:
3-6-9-12… etc.
Thrusters #20/15
Jumping chest-to-bar pull-ups

ACCESSORY POST WORKOUT

3 sets:
15 GHD sit-ups
Rest 1:00-2:00 between sets.

WG WOD -WEDNESDAY 29.11.23 – “HIP QUESTION”

MOBILITY & WARM UP

3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left

SKILLS & SPECIFIC WARM UP
DB Snatch Progression:

2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches

Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump

2 sets:
4 alternating DB hang power snatches
4 box jump-overs

CONDITIONING

“HIP QUESTION”

8 rounds for time:
8 alternating DB hang snatches #22.5/15
8 box jump-overs #75/60

WG WOD -THANKS GOD IT’S FRIDAY 24.11.23 – “MIRROR ON THE WALL”

MOBILITY & WARM UP

3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left

SKILLS & SPECIFIC WARM UP
Wall walk Progression:

2x :30 shoulder taps
2x :30 shoulder taps in pike
2x :30 partial wall walk
2x :30 wall walks

DB Snatch Progression:

2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches

2 sets:
2 wall walks
4 alternating DB snatches

CONDITIONING

“MIRROR ON THE WALL”
For time:
30 alternating DB power snatches #22.5/15
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Post-workout:
8 sets for reps:
:20 hollow rocks
:10 rest

GW WOW – TUESDAY – 21.11.23 – “FULL BODY TESTER”

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP
KB swing – Push Press

5 Deadlift
5 Muscle Clean
5 Power Clean
5 Push Press

PUSH PRESS BUILD-UP IN 8:00
Heavy triple of the day

Then:

1 Set:
:20 HR Push Ups
Rest :10
:20 KB Swing #workout weight
Rest :10
:20 Air SquatRest
Rest :10
:20 Push Press #workout weight

CONDITIONING

“FULL BODY TESTER“

AMRAP 14
20 Hand Release Push Ups
20 KB Swing #24
20 Air Squats
20 Push Press #43/30

WG WOD – monday 13.11.23 – “ASIA WRONG” – AKA “HAPPY BIRTHDAY ASIA”

MOBILITY&WARM UP

EMOM 8
1 set:
:40 unweighted good mornings
:40 up-downs (no jump)
:40 10 push-ups
:40 hang muscle cleans
:40 empty barbell good mornings
:40 burpees
:40 pike push-ups (floor)
:40 hang muscle cleans

SKILLS & SPECIFIC WARM UP

Clean – Handstand Push Ups

3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:30 between sets.

CONDITIONING

“ASIA WRONG”

For time:
23-17-11:
Hang power cleans #61/43; INT #52/35; BEG #35/25
13-11-7:
Strict handstand push-ups

Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.

WG WOW – BENCHMARK MONDAY – 06.11.23 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Double Unders/45 SIngle Unders
20 Med-ball Strict Press
20 (10 Scap retraction + 10 Swing)

2 x Set 2
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
5 Strict Pull Ups / 10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 20.01.23

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

ACCESSORY POST WORKOUT

3 Sets x 10 Strict Chin-ups

WG WOD – BENCHMARK THURSDAY 12.10.23 – “DIANE ”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 17.03.23

GW WOW – MONDAY – 02.10.23 – “ALMOST A BENCHMARK”

WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Chest to Bar Pull-ups or scaling
Rest :10

CONDITIONING

“ALMOST A BENCHMARK“

4 x 3 min AMRAP
12 Thrusters #43/30
6 Chest to Bar Pull-ups

rest 1’30”

ACCESSORY WORKOUT

3 Sets x 10 Strict Chin-ups

WG WOD – wednesday 16.08.23 – “was once FRAN”

WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 BB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 BB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

Then:

2 Set:
:20 Power Snatches
Rest :10
:20 Chest To Bar
Rest :10

CONDITIONING

“WAS ONCE FRAN“

21-15-9
Power Snatches #43/30
Facing the Bar Burpees
Chest to Bar

INT:

21-15-9
Power Snatches #35/25
Facing the Bar Burpees
Chest to Bar

BEG:

15-12-9
Power Snatches #20/15
Facing the Bar Burpees
Chest to Bar

WG WOD – MONDAY 31.07.22 –”NEW BEETLE”

MOBILITY & WARM UP

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

Into 3 Rounds, Not for Time:
200 Jog
:30s Push Ups
: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
Handstand Push Up

In a 10 minute clock
Build to a heavy 5 Floor Press

CONDITIONING

“NEW BEETLE”
5 RFT
9 Floor Press # 80% BW
9 Pull Ups