Tag: Burpees Over The Row

MGW WOD – SATURDAY TEAM WOD 19.02.22 “ME AND YOU”

MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING

“ME AND YOU”

AMRAP (with a Partner) in 25 minutes

Partner A performs AMRAP of:

99 Double Unders

40 Alternate Kb Snatch #24/16

While Partner B performs:

max cal Row

Every Minute Perform 4 Burpees Over The Row

Score is Max Cal

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MG WOD – THURSDAY 23.12.21 – “BUT WE DON’T HAVE BE ALL MORE GOOD? ”

PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

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WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”

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
Squat Therapy – Overhead Squat
5′ to find Weight Work

CONDITIONING

“SUICIDE SQUAD”

AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row

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MGW WOD – WEDNESDAY 21.10.20 – “ARROWS”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Deadlift

2 Rounds, increase intensity and weight
6/4 Calorie Row + 2 Burpees Over The Row + 4 Deadlift

CONDITIONING

“ARROWS ”

AMRAP 15′:
12/9 Calorie Row
8 Burpees Over The Row
12 Deadlift #82/56

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MG WOD – TUESDAY 25.08.20 – “MINIPIMER”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
250 Meter Row
4 Burpees Over The Row

CONDITIONING

“MINIPIMER”

Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row

the score is given by the slowest round

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MG WOW – SATURDAY 14.09.19 – TRAIN WITH A COACH “JUMP ON”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2 Rounds:
10 cal Row
3 Burpees over the Row

CONDITIONING

“JUMP ON”

5 Rounds For Time
250 Meter Row
10 Burpees Over The Row

At 13.30 for competitor & advanced

For Advanced & Competitors, we have one strenght parts Before:
Strenght. Building through a primer into a 4-3-2-2(1) Rest 3 min scheme for:
Front Squat – Overhead Squat – Weighted Pull Ups.

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WMG WOD – SATURDAY 23.12.17

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20 PVC Pass Throughs

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
For Time
21-15-9
Kettlebell Swings 24/16
Cal Row
Burpees over the Row

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MG WOD 291116

Warm-up:
3′ Practice Double Unders
20 mt Bear Crawl
20 Push-ups
20 mt Inch Worm
20 Jump Squats
30 Jumping Jack
30 Mountain Climbers
3′ Practice Double Unders

Mobility & Skills
Ankle – Knee – Low Back – Shoulders

For Time
Buy In 50 Double Unders
25 Burpees Over The Row
100 m Row
20 Burpees Over The Row
200 m Row
15 Burpees Over The Row
300 m Row
10 Burpees Over The Row
400 m row
5 Burpees Over The Row
500 m row
Cash Out 50 Double Unders
Time Cap 20′

cfm-burpess-row

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