Competitors Training

WM WOD – TUESDAY 19.07.22 – “DAMN SWING

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

KB CLEAN & SNATCH REVIEW FOR 10:00

5 Reps on each arm

1) Single Arm KB Swing / Arm
2) Single Arm KB High Pull / Arm
3) Assisted KB Clean
4) KB Snatch

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

compare to 27.09.19

WM WOD – THANKS GOD IT’S FRIDAY 26.03.21 – “GET READY”

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 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders

CONDITIONING
“GET READY”

5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load

the score is the slowest time

W WOD – THURSDAY 03.09.20 – “GRACE”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow 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 – Jerk

CONDITIONING

In a 5′ in window

1 RM CLEAN & JERK

FOR TIME: Time Cap 10′

“GRACE”*

30 Clean & Jerk #61/43

compare to 21.10.19

GWM WOD – WEDNESDAY 02.09.20 – “ON THE WAY”

MOBILITY & WARM UP

2 Sets:

40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman

SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run

CONDITIONING

“ON THE WAY”

In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
400 mt Run

MGW WOW – SATURDAY 21.12.19 – TRAIN WITH A COACH “DIANE STAYED ON FOOT”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Kipping Pull Ups

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

CONDITIONING
“ DIANE STAYED ON FOOT ”
For Time
21 – 15 – 9 Unbroken Deadlift #BW
21- 15 – 9 Pull-Ups
Time Cap 10′

FOR TEAM ELITE: x2 Rest 1/1 time cap 8′

Then:

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

“BROKEN HEAD”
For Time
buy in 1600 mt Run,

then:

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

BROKEN HEAD
For Time
buy in 1600 mt Run, Then:
10 Rounds Of:
3 Parallette/Deficit Handstand Push Ups
6 Decline Push Ups ( Feet on the Box )
9 Box Jump #60/60
Cash Out
1600 mt Run
Time Cap 30′

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

WMG WOW – SATURDAY 07.12.19 – TRAIN WITH A COACH “IS HOT OR HEAVY?”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

10 Minutes For Quality:

12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Snatch – Clean

CONDITIONING

“Is Hot or Heavy?”

5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row

Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43

WMG WOD – WEDNESDAY 27.11.19 – “WAVES OF REPS”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Snatch
2 Rounds, Rest 1-2 min
6 kb Snatch + 10 Cal Row + 6 Pull Ups

CONDITIONING
“WAVES OF REPS ”
3 Rounds For Time
30 Alternate Kb Snatch #24/16
40 Cal Row
30 Pull Ups

Time cap 15′

MGW WOD – WEDNESDAY 20.11.19 “Taco Bell”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Take 10 minutes to work on double unders

2 Rounds:
15 Double Unders
10 Air Squats
5 Kettlebell Swings (Workout Weight)

CONDITIONING

“Taco Bell”

AMRAP 15:
35 Double Unders
25 Air Squats
15 Kettlebell Swings #24/16