Category: WORKOUT OF THE WEEK

WMG WOD – SATURDAY 07.05.22 – “HOPE FOR REFUGEES”

MOBILITY & WARM UP
600 mt Run
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches 
600 Run
1 Round of Strict Cindy
:30s Warrior Squats 
:30s Empty Barbell OHS Hold

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
1 minute Shuttle Run
1 minute Dumbell Snatches
1 minute Cal Bike
1 minute Dumbell Box Step Ups #60/50
1 minute Strict Burpees

CONDITIONING
“Hope for Refugees”
3 Rounds, For Total Reps in 17 minutes
1 minute Shuttle Run
1 minute Dumbell Snatches #22.5/15
1 minute Cal Bike
1 minute Dumbell Box Step Ups #22.5/15 – #60/50
1 minute Strict Burpees
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the BIKE where each calorie is one point.

Read More
WGM WOD – SATURDAY WEEKLY CHALLENGE 23.04.22 “MIAGI”

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”*

For Time

50 Deadlifts #61/43

50 Double Kettlebell Swings #24/16

50 Push-Ups

50 Clean-and-Jerks #61/43

50 Pull-Ups

50 Kettlebell Taters #24/16

50 Box Jumps #60/50

50 Wall Climbs

50 Knee-to-Elbows

50 Double-Unders

*compare to 08.10.16

Read More
“SPECIAL WOD” – THANKS GOD IT’S FRIDAY 24.12.21 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 21/15 Calorie AirBike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING
“MERRY WOD”*
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2021 mt Run/Row/Ski

*compare to 24.12.19

Read More
GWM WOW – SATURDAY 15.02.20 – TRAIN WITH A COACH “MAN ON FIRE”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP

21 Calorie Row
7 Walkouts 
15 Calorie Row
5 Walkouts 
9 Calorie Row
3 Walkouts 

Plank Series

60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank

SKILLS & SPECIFIC WARM UP

Bar Muscle Up

CONDITIONING

“Man on Fire”

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16

Time cap 20 min.

Read More
MGW WOD – SATURDAY 08.02.20 – “STEEL TOE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
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)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

STRENGHT
5X5 #75-80% EVERY 2′
Floor Press

“Steel Toe”

For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar

Into…

9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)

Read More
“SPECIAL WOD” – TUESDAY 24.12.19 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run

Read More
WM WOW – SATURDAY 08.06.19 – TRAIN WITH A COACH-etto “WALMART”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

Males – 21-15-9: Calorie Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Jerk – Clean & Jerk

3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks

Use round 1-3 weights respectively

CONDITIONING

“WALMART”

Teams of 3, AMRAP 30:
7/5 Calorie Row
10 Kb Jump Squats Jump #16/8
5 Power Clean and Jerks

1st 6 Rounds – #43/30
2nd 6 Rounds – #52/38
3rd 6 Rounds – #61/43
4th 6 Rounds – #70/50

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.

Read More
GWM WOW – SATURDAY 13.04.19 – TRAIN WITH A COACH “TIC TAC”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row
12 Hollow body Rocks
12 Superman Hold
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bars

SKILLS & SPECIFIC WARM UP

Deadlift
2 Rounds, ramping intensity & weight on the second:

5 Box Jump, 5 deadlift 75%, 100 mt Run
5 Box Jump, 5 Deadlift 100%, 100 mt Run

CONDITIONING

“TIC TAC”

For Time

0:00-5:00:

12 Box Jump #60/50, 21 Deadlift #61/40, 200 mt Run

If completed before 5:00, then until 10:00:

15 Box Jump #60/50, 18 Deadlift #83/52, 200 mt Run

If completed before 10:00, then until 15:00:

18 Box Jump #60/50, 15 Deadlift #102/65, 200 mt Run

If completed before 15:00, then until 20:00:

21 Box Jump #60/50, 12 Deadlift #125/80, 200 mt Run

If completed before 20:00, then until 25:00:

27 Box Jump #60/50, 9 Deadlift #142/92, 200 mt Run

Read More
MGW WOW – SATURDAY 16.10.18 – “CHRISTINE”

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run

MOBILITY & SKILLS
Deadlift

CONDITIONING
“CHRISTINE”
3 Rounds for Time
500 meter Row
12 Deadlifts #Bodyweight
21 Box Jumps #60/50

Rest 5 minutes; Then

ACCESSORY WORK
Max rounds
Perform every minute on the minute, add #5 per round until failure
2 Front squat; start #60/30

Read More
GWM WOM – At the end, Saturday arrives – Road To The Spartan Race

WARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups

MOBILITY & SKILLS
GHD Sit Ups – Peg Board

CrossFit Mentana Meet RMTDWN & Regionals
On a running Clock; Perform:
3,2,1 PEGBOARD
in 20′ time cap:
1 Peg Board
then
3 Rounds
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball #9/6
Then
1 Peg Board
Then
20 mt KB Weiter Carry #24/16
10 Deadlift #100/70
Then
1 Peg Board

Rest 5′ Then:

TRIPLE 2
2000 mt Row
200 Double Unders
2 Miles Run (3200 mt)

Read More