Air Squat

G WOD – TUESDAY 10.10.23 – “CINDY SHAGGED”

WARM UP MOBILITY & WARM UP

AMRAP 8:
200 mt Run
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
100 mt Run
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Butterfly – Pull Ups – Chest To Bar

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“CINDY SHAGGED”

For Total Reps For As Long As Possible

Prior to 3:00, complete:

2 Box Jump #60/50

2 Pull-Ups

2 Box Jump Overs #60/50

2 Push Ups

2 Burpees Box Jump Overs #60/50

2 Air Squat

If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.

G WOD – WEDNESDAY 28.06.23 – ”Bodyweight ninja”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups – toes to bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“BODYWEIGHT NINJA“
AMRAP 20
15 Pull Ups
30 Air Squats
15 Toes To Bar
30 Prisoner Reverse Lunges

MG WOD -THURSDAY 26.01.23 – “TRIPLE THREE”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
20 mt Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

EMOM 10′
Odd : 40 sec Double Unders or attemps
Even : 10 V Up

CONDITIONING
“TRIPLE THREE”

3 Rounds for Time
50 Double Unders
40 Air Squats
30 AB-Mat Sit Ups

COOL DOWN

3 Set:

:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up

Rest 1′

G WOD – TUESDAY 18.10.22 – “WHAT?”

WARM UP MOBILITY & WARM UP

Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Set 2
10m Bear Crawl
:20 Pike Hold
10m Crab Walk
:20 Pike Push-ups
Set 3
5 Wall Walks
20 Air Squats
:30 Handstand Hold

MOBILITY & SKILLS
Handstand Push Up – WS Walk

Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
Set 2
:30 Air Squats
Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10
Set 4
:30 Air Squats
Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10

CONDITIONING
“WHAT?”

For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance) – 50m Bear Crawl
100 Squats
15 Handstand Push-ups

G WOD – WEDNESDAY 17-08-22 – ”WITTMAN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Push Ups – Burpees

CONDITIONING

“WITTMAN”
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups
Time Cap 30 min

G WOD – WEDNESDAY 25.05.22 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat – Burpees

PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.

CONDITIONING

“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

*compare to 14.12.20

“ HOME WOD” MONDAY 16.03.21 – “THE SAME SOUP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

CONDITIONING

“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

*compare to 16/03/20

G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat

CONDITIONING

“MONTE ZUMA”
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

GW WOD – THANKS GOD IT’S FRIDAY 09.10.20 – “MODIFIED CHIEF”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
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
Shoulder Press – Push Press – Push Jerk

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats

Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats

CONDITIONING

“Modified Chief”

5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –

G WOD – THURSDAY 20.08.20 – “ONCE IT WAS CINDY”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

Air Squat – Kipping

CONDITIONING

“ONCE IT WAS CINDY”

AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats

Continue pattern untill 15 minutes