Cal Row

MG WOD – THURSDAY 14.10.21 – “MAYDAY, MAYDAY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping

2 Rounds:
200 Meter Run
4 Push Ups
6 Knee to Elbow

CONDITIONING

“MAYDAY, MAYDAY”

For Time:

600m Plate Carry
then…
4 Rounds
15 Row Cals/Ski Erg
15 Deficit Push-ups
15 Toes to bar
then…
600m Plate Carry
*Load: #20/10

MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

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 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

MW WOD – THRURSDAY 04.02.21 – “UNTIL THE LAST REP”

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 Plank Scap Retractions
10 Warrior Squat
5 Wall Squat
5 Push Ups

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40

GW WOD – WEDNESDAY 27.01.20 –”EASY TO SEE”

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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean

CONDITIONING
“EASY TO SEE”

AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row

WM WOD – TUESDAY 14.12.20 – “JEAN GREY” –

MOBILITY & WARM UP

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
Clean Warm Up

CONDITIONING

“JEAN GREY”

5 Rounds For Time′
10-8-6-4-2- Squat Clean
20-16-14-12-10 Cal Row

CLEAN
65%-70%-80%-85%-90% of 1RM
(07.12.20)

GWM WOW – SATURDAY 05.12.20 – “CASTLE”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank 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
10′ HSPU PRACTICE

CONDITIONING

“CASTLE”

EMOM 24′
10 Strict Handstand Push Ups
12 KTB Over Head Squat #24/16 (One Arm)
14 KTB Hang Power Clean #24/16 (One Arm)
16 Cal Row

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

WM WOD -TUESDAY 22.09.20 – “THE PERFECT TARGET”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

CONDITIONING

“THE PERFECT TARGET”

For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row

GWM WOW – SATURDAY 22.08.20 – “Pss… Chipper”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Power Snatch

CONDITIONING
“Pss… Chipper”
For Time
15 Power Snatch #60/48
30 Toe To Bar
45 Cal Row
30 Toe To Bar
15 Power Snatch #60/48

WGM WOD – THURSDAY–11.06.20 – “10 IS PERFECT”

MOBILITY & WARM UP

10 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

Power Snatch-Toe To Bar

CONDITIONING

“10 is perfect”

EMOM 15′:
1) 10 POWER SNATCH #43/35
2) 10 T2B
3) 10 CAL ROW