Benchmark Wod

WG WOD – monday 13.11.23 – “ASIA WRONG” – AKA “HAPPY BIRTHDAY ASIA”

MOBILITY&WARM UP

EMOM 8
1 set:
:40 unweighted good mornings
:40 up-downs (no jump)
:40 10 push-ups
:40 hang muscle cleans
:40 empty barbell good mornings
:40 burpees
:40 pike push-ups (floor)
:40 hang muscle cleans

SKILLS & SPECIFIC WARM UP

Clean – Handstand Push Ups

3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:30 between sets.

CONDITIONING

“ASIA WRONG”

For time:
23-17-11:
Hang power cleans #61/43; INT #52/35; BEG #35/25
13-11-7:
Strict handstand push-ups

Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.

Wm WOD – wednesday – 20.09.23 – “THEY CALLED HIM RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Bar

SKILLS & SPECIFIC WARM UP
Snatch – Double Unders

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

1 Sets:
10 Unbroken Power Snatches

CONDITIONING

“THEY CALLED HIM RANDY”

AMRAP 15
15 Hang Power Snatches #43/29
75 Double Unders

WMG WOD – TUESDAY 19.09.23 – “THERE IS A NEW LADY”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
250-mt Row (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
500-m Row (less than 2:20)

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

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Chest to bar
In 8 minutes increase the weight on the bar to do 3 Heavy Squat Clean

CONDITIONING
“THERE IS A NEW LADY”
3 Rounds For time:
500mt Row
15 Clean #52/35
9 Chest To Bar Pull-Ups

W WOD – BENCHMARK wednesday – 06.08.23 – “GRACE”

MOBILITY & WARM UP

1 set:
800 mt slow run

3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses

Into 2 Rounds, Not for Time:
: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
Clean – Jerk

5 Hang power clean
5 Power clean
5 Jump, punch, land (no bar)
5 Push jerk
5 Hang clean and jerk
5 Clean and jerk

3 sets:
6 unbroken clean and jerks
– Increase weight each set.

CONDITIONING

“GRACE”*

30 Clean & Jerk #61/43 – int #43/29 – beg #35/25

*compare to 03.01.22

SKILL WORK | 8:00

On an 8:00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.

MGW WOD -wednesday benchmark 12.07.23 – “KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups

Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks

Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down

Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

CONDITIONING

“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 17.06.22

Wgm WOD – SATURDAY partner WOD 08.07.23 “pair“

MOBILITY & WARM UP

Set 1
200 mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
Front Squat – Rope Climb

CONDITIONING
“PAIR”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Front Squats #70/50

6 GHD Sit Ups or 12 AB-mat Sit Ups

4 Rope Climb or 8 Chest to Bar Pull Ups

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

MG WOD – wednesday 14.06.23 – “NICOLE ON THE RIVER”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping Pull Up

EMOM 10′
5 Supinated Strict Pull Ups 30X0

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“NICOLE ON THE RIVER”

AMRAP 20
500 mt Row
then complete as many Pull-Ups as possible in a single set

Score is Pull Up

WG WOD – THURSDAY 25.05.23 – “FRACTURED DIANE”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Long Lunges
5 Wall Walk
10 Goblet Kossack Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“FRACTURED DIANE”

5 ROUNDS FOR TIME
9 Deadlifts #102/70
9 Handstand Push-ups

INTERMEDIATE
9 Deadlifts #70/50
6 Handstand Push-ups

BEGINNER
9 Deadlifts #43/30
9 Push-ups

W WOD – HEAVY WEDNESDAY 17.05.23 – “<strong>BEAR COMPLEX</strong>”

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)

SKILLS & SPECIFIC WARM UP
DEADLIFT-CLEAN-PUSH PRESS-BACK SQUAT
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

“BEAR COMPLEX”*

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

*compare to 16.12.19

M WOD -BENCHMARK THURSDAY 11.05.23 -BENCHMARK “2.5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

3 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

5 Sets x 100m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

100M PACE	400M PACE	2.5K TIME GOAL
:22	1:28	~9:20
:25	1:40	~10:30
:27	1:48	~11:15
:30	2:00	~12:30
:35	2:20	~14:30

1 Set x 200m at Mile Pace

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
BENCHMARK “2.5K RUN”*

compare to 16.03.23