Clean

MGW WOW – SATURDAY 18.02.22 –”OPEN 23.1”

WARM UP & MOBILITY

4 Sets (build from easy to moderate)
1:00 Row
1:00 Bike
-then-
3 Sets
10-15 Calorie Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Hanging Knee Raises
10 Air Squats
5 Inchworms
5 Single Leg Dumbbell RDLs (each side) (Light/Moderate)
5 Single Arm Dumbbell High Pull (each side) (Light/Moderate)
5 Kip to Swing on Rings, 2-3 Ring Dips
-Then-
Build to Power Clean weight and do 1-2 Muscle Ups between sets.

SKILLS & SPECIFIC WARM UP

1 Set (at workout pace):
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
1-2 Muscle Ups/5 burpees Pull Ups

CONDITIONING

“OPEN 23.1”

Complete as many reps as possible in
14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots #9/6
30 cleans #61/43
20 muscle-ups

Scaled Version

Woman: 4 Kg ball, hanging knee raises, 30Kg cleans, chin-overbar pull-ups
Man: 6 Kg ball, hanging knee raises, 43Kg cleans, chinover-bar pull-ups

MGW WOD – THURSDAY 01.09.22 – “SCARY 21”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Mountain Climbers
20 Alternating Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Double Unders
20 Down Under & High Jump

MOBILITY & SKILLS
Clean Warm up – Jerk

EMOM 8′
1- 7/5 Cal Row
2- 3 Clean & Jerk Athletes should build up heavier than the weight they plan to use in
the workout.

CONDITIONING
“SCARY 21”

Every 3 minutes for 7 Rounds
Buy In 15/12 Cal Row

AMRAP IN REMANING TIME
5 Ground To Overhead #52/35
5 Facing The Bar Burpees

WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

MGW WOD – SATURDAY PARTNER WOD 18.06.22 “EVA STRONG”

MOBILITY & WARM UP

3 Rounds
200 mt Jog
25 Single Under
10 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm Dumbbell High Pull (each arm)
10 Single Arm Dumbbell Press (each arm)

SKILLS & SPECIFIC WARM UP
Build to Clean and Jerk weight.

CONDITIONING

“EVA STRONG”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks #70/52 (split)
400m Run (each, at the same time)

Time Cap 25 min

MGW WOD – SATURDAY CHALLENGE DAY WOD 04.06.22 “SCARIE CHIPPER”

MOBILITY & WARM UP

MOBILITY & SKILLS
Clean Warm up – Thrusters

EMOM 9′
1- 30 Double Unders
2- 7 Thrusters Athletes should build up heavier than the weight they plan to use in
the workout.
3- 5 Clean

CONDITIONING
“SCARIE CIPPER”

For Time
100 Double Unders
21 Thrusters
15 Clean
100 Double Unders
15 Clean
21 Thrusters
100 Double Unders

Every Minute on The Minute, perform 3 Bar Facing Burpees

At minute 0, start with 3 Facing Bar Burpees

Choose a weight thath’s challenging to do unbroken set of 21 Thrusters with:

60/43 – 52/35 – 42/30 – 35/25

MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

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 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

W WOD – MONDAY 07.12.20 – “HEAVY CLEAN”

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

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:

CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 14.02.19

W WOD – THANKS GOD IT’S FRIDAY 14.02.19 – HEAVY CLEAN

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*

*compare to 02.05.19