CHEST TO BAR

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

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

MGW WOD – THURSDAY 30.07.20 “WATCH OUT”

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
Toes To Bar– Wall Ball

3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball

CONDITIONING

“Watch Out ”

6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball

GW WOD – WEDNESDAY 08.07.20 – “FRAN SCHEME”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

CONDITIONING
“FRAN SCHEME”
For Time:
30-20-10
Chest To Bar
Wall Ball

WMG WOD – THANKS GOD IT’S FRIDAY 07.02.20 “JACKIE”

MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING

“JACKIE”
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups

GM WOD – TUESDAY 14.01.20 – “CYNDY’S COUSIN”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders

CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders

COMPARE TO 12-11-18

MG WOD – WEDNESDAY 18.09.19 – “GOODBYE”

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 – Pose Running

2 Rounds:
100 Meter Run
4 Chest To Bar
6 Box Jumps

CONDITIONING

“GOODBYE”

For Time:
Buy In 800 mt Run; then:
3 Rounds
10 Chest To Bar
12 Burpees Box Jump over
Cash Out 800 mt Run

GW WOD – TUESDAY 06.08.19 – “SNAKE BITE”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Snatch
Round 1:
5 Hang Power Snatches
3-5 Pull-Ups
3 Hang Squat Snatches
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Hang Squat Snatches
3-5 Chest To Bar
5 Hang Squat Snatches
1-3 Chest To Bar

Round 3 – Speed and bringing workout intensity:
3 Squat Snatches + 3 Chest To Bar
3 Squat Snatches + 3 Chest To Bar

CONDITIONING

“SNAKE BITE”
21-15-9:
Squat Snatches
Chest to Bar Pull-Ups
Rx – 43/30

‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean

SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load

CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

rest 5′ then:

B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.

MG WOD – THANKS GOD IT’S FRIDAY 10.08.18

WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single Unders or Skips
20 PVC Pass Throughs
10 Cal Row/100m Run

MOBILITY & SKILLS
Ankle – Hips – Shuolders – Kipping

CONDITIONING

Buy in 50 Double Unders; Then:

5 Rounds for Time
200 meter Run
27 AB-Mat Sit Ups
21 Hand Release Push Ups
15 Chest To Bar

Cash Out 50/35 Cal Row