WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME” WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”
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Burpees

Home / Posts Tagged "Burpees"

Tag: Burpees

WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“
BASIC SCHEME”*

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

*Compare to 26.04.22

Read More
WG WOD – THURSDAY 24.11.22 – “LADY MARMELADE”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Pull Up

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20 Pull Up

CONDITIONING
“
LADY MARMELADE”

For Time
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Pull Ups

Read More
G WOD – WEDNESDAY 17-08-22 – ”WITTMAN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Push Ups – Burpees

CONDITIONING

“WITTMAN”
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups
Time Cap 30 min

Read More
MWG WOD – SATURDAY WEEKLY CHALLENGE 30.07.22 “SEALS”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run

1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder

CONDITIONING

“SEALS”

For Time (with a Partner)

Buy-In: 2,006 meter Ski Erg

Then, 15 Rounds of:

12 DB Thrusters #2×22.5/15

10 Stone Over Shoulders #70/45

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.

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G WOD – MONDAY 18.07.22 – “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

3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & MOBILITY

10 minute HSPU

CONDITIONING

“HAVE A NICE DAY”*

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

rest 3 minute then:

Bring Sally Up Push Up Test


*compare to 12.06.20

Read More
G WOD – WEDNESDAY 25.05.22 – ”MONTE ZUMA”

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
Air Squat – Burpees

PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.

CONDITIONING

“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

*compare to 14.12.20

Read More
WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“
BASIC SCHEME”

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

CrossFit Northern California Regional 2012
Read More
WG WOD – THURSDAY 07.10.21 – “HOW MANY DO YOU DO ”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING
“HOW MANY DO YOU DO”

5 Rounds for Max Reps:
Max Rep Unbroken
Deadlift #120% BW
rest 1 minute, then:
Max Rep of Burpees in 1 Minutes

*Rest 3 minutes between sets

Read More
MG WOD – THURSDAY –23-09-21- “INCRESE”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“INCRESE“

For time:
1mi Run
30 Box Jumps #60-50
800m Run
30 Burpees
400m Run
30 Burpee Box Jumps #60-50

Read More
WG WOW – TUESDAY 27.04.21 – “THE KNOCK”

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:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
2 Rounds: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar

CONDITIONING

“THE KNOCK”

AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar

Read More

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