Burpees

WMG WOD – WEDNESDAY 30.12.20 – “MINIMUM SCALE”

MOBILITY&WARM UP

3 Rounds

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

SKILLS & SPECIFIC WARM UP

Warmup Set 1

10 Lunges
20 Single Unders
5 Burpees

Build to Workout Weight

Warmup Set 2

5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges

CONDITIONING

“MINIMUM SCALE“

For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell

G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

G WOD – MONDAY 02.11.20 – ”THOMAS HIGWAY”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Practice on Pistol Squat

CONDITIONING

“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats

MGW WOW – SATURDAY 31.10.20 –“ANONIMOUS”

MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)

SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges

CONDITIONING

“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest

GWM WOW – SATURDAY 24.10.20 – “STRAIGHT AHEAD”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run

CONDITIONING

“Straight Ahead”

AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15

COMPARE TO 30/10/19

MG WOD – TUESDAY 06.10.20 – “WHAT HAVE I DONE?”

MOBILITY & WARM UP

Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)

SKILLS & SPECIFIC WARM UP

Pose Running

2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar

CONDITIONING

“WHAT HAVE I DONE?”

4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar

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

MG WOD – WEDNESDAY 05.08.20 – “GERONIMO”

MOBILITY & WARM UP

3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing

3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Pose Running

CONDITIONING

“GERONIMO”

10 Rounds For Time
400 mt Run
10 Burpees

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

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