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

GW WOD – TUESDAY 29.09.20 –”EVERYTHING HURTS”

MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60

MGW WOW – MONDAY 20.07.20 – “KELLY”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds, Rest 1-2 min
200 mt Run + 5 Box Jump + 5 Wall Ball

CONDITIONING
“KELLY”*
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 16.12.17

WGM WOD – THURSDAY – “NICE ASS” – 16.07.20

MOBILITY & WARM UP

4 Rounds Not For Time

60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts

MOBILITY & SKILLS
Burgener Warm Up- CLEAN

CONDITIONING
“NICE ASS”
4 Rounds For Time
5 Burpees Plate #20/10
10 Hang Power Clean #52/35
15 Box Jumps #60/50
20 Cal Row
Time Cap 16′ Minutes

WGM WOD – WEDNESDAY 24.06.20 – “TOK TOK!”

MOBILITY&WARM UP

2 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP
1 ROUND: Easy Load
1 Devil Press +3 Box Jump + 15 Double Unders
1 ROUND: Wod Load
1 Devil Press + 3 Box Jump +15 Double Unders

CONDITIONING

“TOK TOK!”

10 ROUNDS FOR TIME:
3 Devil Press #22.5/15
9 Box Jump #60/50
27 Double Under

G WOD – THANKS GOD IT’S FRIDAY 12.06.20 – “HAVE A NICE DAY”

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

CONDITIONING

“HAVE A NICE DAY”

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST