AMRAP

GW WOD – TUESDAY 20.12.22 –”<strong>THE DOUBLE THAT BURST</strong>”

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 1mt forward)

SKILLS & SPECIFIC WARM UP
Kipping – Toes To bar

EMOM 10
Odd: 5 Strict/Banded Supinated Pull Ups
Even: max Banded Push Ups in 20 seconds

1 Set
5 Burpee Box Jumps Over
10 Fat Bar Overhead Walking Lunges
5 Toes-to-Bar

CONDITIONING

“THE DOUBLE THAT BURST“

AMRAP 15

10 Burpee Box Jumps Over
20 Fat Bar Overhead Walking Lunges #43/30
10 Toes To Bar

WG WOD – WEDNESDAY 15.06.22 – “COMMITTED”

WARM UP

On a 10:00 Clock
7 AB-Mat Sit-ups
7 Front Squats (empty barbell)
7 Shoulder Presses (empty barbell)
7 Kip Swing
7 Pull on Ski Erg (dumper 10/7)

SKILLS & SPECIFIC WARM UP

Thrusters – Chest To Bar

EMOM 10:
Odd. 3 Wall Walks
Even. 12 Bent Over Rows

CONDITIONING
“COMMITTED”

EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Thrusters #61/43
Max Unbroken Strict Chest-to-Bar Pull-ups

Rest 1:00

WG WOD – WEDNESDAY 20.04.22 – “HOW SHOULD I DO IT?”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“HOW SHOULD I DO IT?”

AMRAP 5
5 KB Swings Single-Arm Swings #24/16
10 Up-Downs to Plate

Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

GW WOD – TUESDAY 22.02.22 –”TEAL”

WARM UP:

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)

SKILLS & SPECIFIC WARM UP
DB Clean

3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans

Toes To Bar

1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar

CONDITIONING

“TEAL“

AMRAP 15

10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar

WM WOD -THANKS GOD IT’S FRIDAY 19.11.21 – “ONE ARM”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
10’min practice Double Unders

CONDITIONING

“ONE ARM”

AMRAP 8 MINUTES
10 DB Snatch #22.5/15
30 Double Unders

MG WOD – TUESDAY 29.12.20 – “SHAKE”

MOBILITY & WARM UP

12 Minutes For Quality

5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms

SKILLS & SPECIFIC WARM UP

15′ to practice handastand -handstand push up

CONDITIONING

“SHAKE”

AMRAP 5min x 4

400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall

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

MG WOD – SATURDAY 25.07.20 – “DON’T STOP THE MUSIC”

WARM UP
3 Rounds Of:
30 KB SWINGS (LIGHT WEIGHTS)
20 HOLLOW BODY ROCKS
10 SPIDER-MAN & REACH (EACH SIDE)
5 SCAP RETRACTION

MOBILITY & SKILLS
PRACTICE OF T2B-DU

CONDITIONING
“DON’T STOP THE MUSIC”

AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
COMPARE TO 26-11-2019

WM WOD – WEDNESDAY 22.07.20 – “MATH’S LESSON”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
Clean Warm Up

CONDITIONING
” MATH’S LESSON ”
AMRAP 15′
5 Hang Squat Clean #43/30
7 Push Press #43/30
35 Double Unders

GWM WOD – MONDAY 13.07.20 – “DEFCON 5”

MOBILITY & WARM UP

3 Rounds:
20 Double Unders + 10 Good Morning
20 Double Unders + 10 Back Squats
20 Double Unders + 10 Push Jerk Behind tne neck snatch grip
20 Double Unders + 10 Deadlift Snatch Grip

SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups

CONDITIONING

“DEFCON 5”
AMRAP 20′
5 Strict HSPU
10 Power Snatch #53/35
50 Double Unders