WG WOD

WG WOD – THURSDAY 24.11.22 – “LADY MARMELADE”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Pull Up

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20 Pull Up

CONDITIONING
“LADY MARMELADE”

For Time
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Pull Ups

WG WOD – MONDAY 21.11.22 – “BITE APPLE”

WARM UP

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

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

.SKILLS & SPECIFIC WARM UP

Kipping – Toes to Bar – Snatch

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Alternate Kb Snatch #24/16
7 Toes to Bar

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar

Scaled

5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar

WG WOD -THANKS GOD IT’S FRIDAY 11.11.22 – “DIANE WRONG”

WARM UP

On a 10:00 Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist

SKILLS & SPECIFIC WARM UP

Ring Dip – Deadlift

If athletes cannot perform 5 reps at 275/185# they need to scale
the loading in today’s workout.
Rest 1:30-2:00 between working sets.
Increase loading across the 5 sets x 5 reps.

In a 10 minute clock

2 Sets x 5 Reps (moderate loading)
For Load: 5 Sets x 5 Reps

2 Sets:
5 Deadlifts (workout weight)
5 Ring Dips

CONDITIONING
“DIANE WRONG”

For Time:
21-15-9
Deadlifts #125/83
Strict Ring Dips

WG WOD – CFM BENCHMARK MONDAY 07.11.22 –”I SEEM TO KNOW IT”

MOBILITY & WARM UP

400 mt jog Thn:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP
Clean – Burpees

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 15 min time clock, Build Heavy Power Clean Complex

1 Power Clean + 1 Hang Power Clean

Then:

5 Reps x 1 Power Clean at workout weight every :10 or Less

CONDITIONING
“I SEEM TO KNOW IT”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

BEGINNER:

For Time:
7-6-5-4-3
Power Cleans #43/30
15-12-9-6-3
Bar-Facing Burpees

WG WOD – THURSDAY 06.10.22 – BENCHMARK “LANE”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

SKILLS & SPECIFIC WARM UP

Snatch – Handstand Push Ups

1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch

Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull

CONDITIONING

“LANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups

Rest as needed between sets

-intermediate-

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups

Rest as needed between sets

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups

Rest as needed between sets

WG WOD – WEDNESDAY 28.09.22 – “HOW DO YOU PUT IT?”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Burpees Plate #20/10

CONDITIONING
“HOW DO YOU PUT IT?”

AMRAP 5
6 KB Russian Swing #24/16
10 Burpees Plate

Rest 3:00
AMRAP 4
10 American KB Swings
10 Burpees Plate

Rest 3:00
AMRAP 3
Max Distance Single Arm Overhead KB Carry #24/16 (10m = 1 reps)

WG WOD – TUESDAY 27.09.22 – “I REMEMBERED DIFFERENT”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press – Thrusters

Set 1
3 Single-Arm KB Front Squats / Arm
3 Single-Arm KB Push Press / Arm
5 Kip Swing

Set 2
Use workout weight
3 Single-Arm KB Squat Clean / Arm
3 Single-Arm KB Thrusters / Arm
5 Knee to Elbow

Set 3
Use workout weight.
3 Single-Arm KB Thrusters/ Arm
3 Kip Swing
5 Toes to Bar

CONDITIONING
“I REMEMBERED DIFFERENT”

30-20-10
Alternate KB Clusters #24/16
Toes To Bar

WG WOD -THANKS GOD IT’S FRIDAY 02.09.22 – “CHEATING DOESN’T PAY”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Thrusters – Kipping – Chest To Bar

In a 10 minute clock
Build to a heavy triple of Thrusters

4 Sets
2 Thrusters
4 Chest To Bar

CONDITIONING
“CHEATING DOESN’T PAY”

For Time
10-8-6-4-2
Thrusters #60/43
20-16-12-8-4
Chest To Bar

WG WOD – BENCHMARK MONDAY 25.07.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1:00 between rounds
RX: #60/43
INT: #43/30
BEG: #35/25

*compare to 01.03.22

WG WOD -THANKS GOD IT’S FRIDAY 15.07.22 – “WATERMELON”

WARM UP

AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – Ring Dip

EMOM 5′
For Load:
Tempo Strict Press
5 Sets x 3 Reps

3-4 Sets
7 Unbroken Deadlifts (increase loading each set)
3 Ring Rips

CONDITIONING
“WATERMELON”*

5 ROUNDS FOR TIME
15 Deadlifts #102/70
10 Ring Dips

*compare 16.02.22