WMG WOD

WMG WOD – CLASSIC WEDNESDAY 05.04.23 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 13.04.22

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts Snatch Grip, 5 Snatch Pull, 5 Muscle Snatches

SKILLS & SPECIFIC WARM UP
Push Press – Snatch

3 Sets:
5-10 Push Presses
5-10 Hang Power Snatches

CONDITIONING
“HOW MANY DO YOU DO?”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Press #52/35

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Snatches #52/35

Each time you break, perform 20 Box Jumps

WMG WOD – THURSDAY 05.01.23 – “LI ZUFFIATELLI”

MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING
“Li Zuffiatelli”*
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.

*compare to 05.01.22

WMG WOD – THURSDAY 29.12.22 – “HEAVY DAY PUSH JERK”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Push Jerk

4 sets:
5 push jerk (increasing load)

CONDITIONING

“HEAVY DAY PUSH JERK+”

5-5-5-3-3-3-2-2
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest as needed between sets.

Rest 2 min

WMG WOD – SATURDAY MEMORIAL DAY 05.11.22 “LA BATTAGLIA DI MENTANA”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
MEMORIAL DAY:” LA BATTAGLIA DI MENTANA”
For Time “Menotti”
AMRAP in 9 Minutes

Buy in 155 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees

“De Failly”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

11 Power Cleans #60/40
18 Chest to Bar Pull-Ups

“Garibaldi”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

18 Box Get Over #120/100
67 Wall Ball Shots #9/6

Then 1867 mt Run with Body Armour.

Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

WMG WOD -WEDNESDAY 18.05.22 – “HOLD ON”

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean

3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans

CONDITIONING
“HOLD ON”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30

Each time you break, perform 25 cal Ski Erg/Assault Bike

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max KB Hang Power Snatch #24/16

Each time you break, perform 30 squats

WGM WOD – SATURDAY 01.10.22 “MIAGI POWER UP”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
5 Waiter Squats (each side)

CONDITIONING

“MIAGI POWER UP”

For Time

50 Deadlifts #52/35

50 Cal Row

50 Push-Ups

50 Clean-and-Jerks #52/35

50 Pull-Ups

50 Hand Stand Push Up

50 Cal Row

50 Snatch #52/35

50Toes To Bar

50 Double-Unders

WMG WOD -THURSDAY 08.09.22 – “WHAT DO YOU REMEMBER?”

MOBILITY & WARM UP

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Push Jerk – Clean

2 Rounds, Building in Intensity:
2 Deadlift + 4 Hang Power Clean + 6 Push Jerk
15 cal Row Double + 15 double Unders + 100 mt Run
5 Ring Row + 6 Box Jump + 15 Walking Lunges

CONDITIONING
“WHAT DO YOU REMEMBER?”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

Rest 3′

AMRAP in 6 Minutes
500 Meter Row
50 Double-Unders
500 mt Run

Rest 3′

AMRAP in 6 Minutes
15 Ring Rows
30 Box Jump #60/50
45 Walking Lunges

WMG WOD – BENCHMARK THURSDAY 25.08.22 – “HELEN”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups

*compare to 9.11.21

WMG WOD – THANKS GOD IT’S FRIDAY 10.06.22 – “REMIX TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

SKILLS & SPECIFIC WARM UP
Hang Snatch – Thruster

CONDITIONING
”REMIX TABATA ”

Tabata 8 x :20/:10
Hang Power Snatch #43/30
Sit-ups
Thruster #43/30
Double Unders