Tag: AMRAP WOD

W WOD – THANKS GOD IT’S FRIDAY 24.07.19 – 10 MOVES

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 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
SDHP – Push Press

CONDITIONING

“TEN MOVES”
Amrap 7 minutes
10 Sumo Deadlift High Pull #61/40
10 Push Press #61/40

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#IORESTOACASA WOD – THANKS GOD IT’S FRIDAY – “THE QUINN OF SPADES” 03.04.20

MOBILITY & WARM UP

12 Minute Running Clock for Quality
10 Alternate Samson Stretch
20 Slow Air Squats
30 Jump Rope
20 Sit Ups
10 Superman hold

MOBILITY & SKILLS
Object Turkish Get Up 4×5 x side

Object Windmill 4x 3 x side

CONDITIONING

“THE QUINN OF SPADES”
AMRAP 20 minutes.

Pull a random card and perform the number of reps of the corresponding movement for that card.

  • Hearts = Push-Ups
  • Spades = Zercher Squat
  • Diamonds = V-Ups
  • Clubs = Unbroken Double Unders
  • Jokers = 15 Burpees

Where:
Aces = 1 Rep
Jack = 11 Reps
Quinn = 12 REps
King = 13 Reps
Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Zercher Squats. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.

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MG WOD – WEDNESDAY 12.02.20 – “BUBBLES”

MOBILITY & WARM UP

10 Minutes For Quality

5 Push Ups Hand Release
10 Calorie Row
20 Single Unders
30 Seconds Inchworms

After Each Set: 3 Strict Pull-ups

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

Shoulder Press

8 Bar Facing Burpees
25 Double Unders

STRENGHT

Strict Press

For Time From The Floor:
50 Strict Press #60% 1RM; 5 Minute Time Cap

CONDITIONING

“Bubbles”

AMRAP 15:
8 Barbell Facing Burpees
25 Double Unders

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CELEBRATION WOD – THURSDAY 31.10.19 – TRICK OR TREAT 2.0

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

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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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MGW WOW – SATURDAY 31.08.19 – TRAIN WITH A COACH “CRAZY COACH”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
15 Glute Bridges 
10 Russian Baby Makers 
5 Spiderman + Reach (Each Side) 

15-12-9:

Medicine Ball Deadlifts 
Medicne Ball Strict Press 
Medicine Ball Thrusters

2 Rounds of: 

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Elbow Rotations 
5 Strict Press
5 Overhead Squats 

SKILLS & SPECIFIC WARM UP

Build to Final Overhead Squats

After Each Weight Jump: 100 mt Run + 3 Box Jump

CONDITIONING

“CRAZY COACH”

AMRAP 3 minutes: 
200 mt Run 
18 Box Jump #60/50
Max Overhead Squat #35/20

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
15 Box Jump #60/50
Max Overhead Squat #43/30

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
12 Box Jump #60/50
Max Overhead Squat #52/38

Rest 3 Minutes

AMRAP 3 minutes: 
200 mt Run 
9 Box Jump #60/50
Max Overhead Squat #61/43

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GM WOD – MONDAY 19.08.19 – “WELCOME BACK”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 5x10mt Shuttle

CONDITIONING

“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run

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G WOD – MONDAY – 08.07.19 – “EVOLUTION”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups 

SKILLS
Kipping – Pull Up-Chest To Bar-Mucle Up

CONDITIONING


“EVOLUTION “
AMRAP 4′:
21 Burpees
21 Box Jump Over
21 Pull Up

REST 2′ MIN
AMRAP 4′:
15 Burpees
15 Box Jump Over
15 Chest To Bar

REST 2′ MIN
AMRAP 4′:
9 Burpees
9 Box Jump Over
9 Muscle Up


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GWM WOD – WEDNESDAY 26.06.19 – “FAST DEATH” –

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach


SKILLS & SPECIFIC WARM UP
DEADLIFT – HSPU – DU
15′ Practice Hand Stand Push Ups

CONDITIONING

“FAST DEATH”
Amrap 5′:
20 DU
10 HSPU
5 Double Ktb Deadlift 24/16

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MGW WOD -THANKS GOD IT’S FRIDAY 26.04.19 – “OPEN 14.4”

MOBILITY & WARM UP

2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

Clean

1 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
10 PVC Shoulder Dislocated
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
10 PVC Shoulder Dislocated
5 Kip Swings

2 Round
1:00 Row
5 Toes to Bar
10 Wallballs
5 Power Cleans
1-3 Chest To Bar ( Muscle Ups )

CONDITIONING

“Open 14.4”

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs #9/6
30 Power Cleans #61/43
20 Ring Muscle-Ups

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