WG WOD – TUESDAY 28.02.23 – “KAREN MEET THE BAR” WG WOD – TUESDAY 28.02.23 – “KAREN MEET THE BAR”
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CHEST TO BAR

Home / Posts Tagged "CHEST TO BAR"

Tag: CHEST TO BAR

WG WOD – TUESDAY 28.02.23 – “KAREN MEET THE BAR”

WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball Shot

EMOM 8′
5 TnG Power Clean #80% 1 RM

CONDITIONING
“
KAREN MEET THE BAR”

150 Wall Ball #9/6
Starting at 0:00, perform 3 Chest To Bar at the start of each minute

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WG WOD – MONDAY 30.01.23 – “YOU CAN DO IT“

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands


Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)


Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Squat – Kipping – Muscl Up

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
5 Overhead Squat


In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“YOU CAN DO IT“

For Time:
21 Back Squats #80% BW
15 Pull Up Bar
15 Front Squats #70% BW
9 Chest to Bar
9 Overhead Squats #60% BW
6 Bar Muscle Up/Burpees Pull Ups

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WG WOD – MONDAY 04.04.22 –”WILL YOU MAKE IT?”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands


Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)


Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Back Squat – Kipping – Chest To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat


In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“WILL YOU MAKE IT?“

For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar

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WGM WOD -THANKS GOD IT’S FRIDAY 03.12.21 – “EVA HAS SOMETHING WRONG”

MOBILITY&WARM UP

5′ Easy Jog
20 PVC Shoulder Dislocation
10 Alternate Spiderman & Reach
5 Dynamic Squats
30 sec Pigeon Pose each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts HP

SKILLS & SPECIFIC WARM UP

Kb Swing – Kipping – Chest To Bar

CONDITIONING

“EVA HAS SOMETHING WRONG”

For time:

3 Rounds For Time

30 Kettlebell Swings #24/16

30 Chest to Bar Pull-Ups

600 mt Run

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GM WOD – THANKS GOD IT’S FRIDAY 01.10.21 – “RAMPAGE”

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:
10 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP

Chest To Bar

CONDITIONING
“RAMPAGE”

15 Min Ascending
AMReps:
2 C2B Pull-ups
2 Cals Row
*Add 2 reps to each
movement each round

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GWM WOD – WEDNESDAY–10.03.21 – “ANOTHER WOD”

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
15′ Chest To Bar Practice

CONDITIONING

“ANOTHER WOD”

AMRAP 10 minutes:
3 Chest To Bar
6 DB Push Press #22,5/15
9 Jumping Air Squats

Read More
WMG WOD –THURSDAY 05.03.21 – “STONKS”

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 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster

SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar

CONDITIONING
“STONKS”

AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar

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GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “MISTAKE”

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 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar

CONDITIONING
“MISTAKE”

20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m

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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

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GWM WOD – MONDAY 03.08.20 – “PUSH AND PULL”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run

Read More

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