Category: WM WOD

WM WOD – TUESDAY 03.12.19 – “STEP BY STEP”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Press – Thruster

“STEP BY STEP”

AMRAP 4 minutes
15 Squat Cleans #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Push press #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Thruster #43/28
15 Calorie Row

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WM WOD -THANKS GOD IT’S FRIDAY 22.11.19 – “TWO OF NINE”

MOBILITY & WARM UP

3 Rounds

30 Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders

3 Rounds

30 Each:
Glute Bridge
Superman Static Hold
Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Overhead Squat – Take 10′ tu build your max Unbroken Double Unders

CONDITIONING

“Two of Nine”

AMRAP 16:
15 Overhead Squats #43/30
30 Cal Row
15 Deadlifts #43/30
30 Cal Row

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WM WOW – SATURDAY 16.11.19 – TRAIN WITH A COACH “FIRE BALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“Fire Ball”

For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run

Time cap 20′

CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then

“Super Hang Squat Clean Complex”

3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds

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WM WOD – TUESDAY 11.11.19 – “DO IT… BETTER”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Squat Clean
10 Double Unders
2 Squat Clean

CONDITIONING

“DO IT…BETTER”

For Time, with a 12:00 Time Cap:
50 Squat Clean #61/43
On the Minute – 20 Double Unders

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WM WOD – TUESDAY 29.10.19 – “LOTAR”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes

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WM WOD -THANKS GOD IT’S FRIDAY 18.10.19 – “HAPPY END”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP

Take 10′ tu build your max Unbroken Double Unders – Burgener Warm up

20 Double-Unders
6 Alternate Kb Snatches
20 Double-Unders
12/9 Calorie Row
10 Double-Unders

CONDITIONING

“HAPPY END”*

AMRAP 15:
40 Double-Unders
20 Alternate Kb Snatches #24/16
40 Double-Unders
20/15 Calorie Row

*compare to 07.06.19

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WM WOD – TUESDAY 08.10.19 – “BAD MISTAKE”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

2 Rounds:
100 Meter Run
5 Calorie Row
7 Wall Ball

CONDITIONING

“BAD MISTAKE”

5 Rounds:
30 Wall Ball #9/6
15/12 Cal Row
200 mt Run

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WM WOW – SATURDAY 05.10.19 – TRAIN WITH A COACH “ADDERALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds

20 Second Front Plank
15 Banded Pull Aparts 
100 Meter Run
5 Walkouts 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks

Building in Weight to Opening Clean and Jerk Weight

CONDITIONING

“ADDERALL”

AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches #52/38

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters #43/30

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WM WOD -THANKS GOD IT’S FRIDAY 27.09.19 – “DAMN SWING

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Goblet Squats 
6 Walkouts

SKILLS & SPECIFIC WARM UP

KB Swing – Pose Running

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

*compare to 19.07.19


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WM WOD -THANKS GOD IT’S FRIDAY 13.09.19 – “CRAZY BALL”

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Medicine Ball Squats 
6 Walkouts 

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

10 Wallballs 
10 Double Unders
10 Wallball

CONDITIONING

“Crazy Ball”

For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders

Wall Ball #9/6

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