Box Jump

MG WOD -WEDNESDAY 11.04.22 – “MADAME”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Step Up/ each

Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down

Set 3
20 Pulls on the rower (fast pace)
10 Box Jump

Set 4
250mt (1k peace)
5 Box Jump #75/60

CONDITIONING
“MADAME”

For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40

WMG WOD -WEDNESDAY 13.04.22 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

MG WOD – MONDAY 22.03.21 – “TOESTER”

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping

CONDITIONING
“TOESTER”

15min AMRAP:
Row 500m
20 Box Jumps #60/50
15 Toes-to-bar

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

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 Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups

WMG WOD -THANKS GOD IT’S FRIDAY 02.04.21 – “CALVARIO”

MOBILITY & WARM UP

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 02.04.21

GM WOD – THANKS GOD IT’S FRIDAY 19.02.21 – “YOUR BODY IS THE KEY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

GW WOD – WEDNESDAY 10.02.21 –”LEGGLER”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – CLEAN

CONDITIONING
“LEGGLER”

AMRAP 15 Minutes:
3 Squat Cleans #60/40
15 Box Jumps #60/50

MG WOD – TUESDAY 02.02.21 – “BIG HEART”

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
250 Mt Row
20 Double Unders
10 Box Jumps, #60/50

CONDITIONING
“BIG HEART”

5 rounds for time:
500 Mt Row
50 Double Unders
20 Box Jumps, #60/50

GW WOD –THANKS GOD IT’S FRIDAY 30.10.20 – “LEX LUTHER”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Devill Press
2 Round:
6 Single Dumbbell Alternating Devil’s Press #22,5/15
3 Feet Elevated Pike Push Ups
6 Box Jumps #60/50

CONDITIONING

“Lex Luther

AMRAP 15 Minutes:
12 Single Dumbbell Alternating Devil’s Press #22,5/15
6 Feet Elevated Pike Push Ups
12 Box Jumps #60/50

G WOD – THURSDAY 1.10.20 – “TABATA DAY”

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 – Toes To Bar

CONDITIONING
” Tabata Day ”
With a Running Clock in 16 minutes:
Tabata Toes To Bar
Tabata Lunges
Tabata Push-Ups
Tabata Air Squats