Tag: Dumbell Snatch

GW WOD – TUESDAY 10.11.20 –”THE PUNISHMENT”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Frontt Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time
6 Burpees + 6 Alt Dumbell Snatch
4 Burpees over the DB + 4 Alt Dumbell Snatch

CONDITIONING

“THE PUNISHMENT“

For Time
40 DB Facing Burpees
40 Alt DB Snatch #22.5/15
40 DB Facing Burpees
40 Alt DB Hang Clean & Jerk
40 DB Facing Burpees
40 Sit Ups

Time Cap 20′

Read More
WM WOW – SATURDAY-01.08.20 – “FORCED WORKS”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“FORCED WORKS”

Team of 2
10 Stone Over Shoulder #70/30
1000 mt couplet Run
20 Alternate Dumbell Snatch #22.5/15
1000 mt couplet Run
10 Stone Over Shoulder #70/30

I GO YOU GO STYLE, EACH COMPONENT PERFORMS ALL REPETITIONS

Read More
WMG WOD – WEDNESDAY 17.06.20 – “DEVIL’S DUMBELL“

MOBILITY&WARM UP

3 Rounds

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

SKILLS & SPECIFIC WARM UP

Warmup Set 1

6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat

Build to Workout Weight

Warmup Set 2

6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat

CONDITIONING

“DEVIL’S DUMBELL“

5 Rounds For For Time:
10 Alternate DB Snatch #22.5/15
20 Single Arm Overhead Lunges
400 mt Run
50 Air Squat

Read More
MGW WOD – WEDNESDAY 27.05.20 – “DIZZYNG SPEED”

MOBILITY&WARM UP

3 Rounds Not For Time

60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Burgener Warm Up

CONDITIONING
“Dizzying Speed”

AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15

Read More
WM WOW – SATURDAY 16.11.19 – TRAIN WITH A COACH “FIRE BALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“Fire Ball”

For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run

Time cap 20′

CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then

“Super Hang Squat Clean Complex”

3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds

Read More
GW WOD – TUESDAY 24.09.19 – “18.0”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB

Read More
WM WOD -THANKS GOD IT’S FRIDAY 30.08.19 – “HIT & RUN”

MOBILITY & WARM UP

3 Rounds

100 Meter Run 
5 Russian Baby Makers 
10 Warrior Squats 
5 Inchworms 

SKILLS & SPECIFIC WARM UP 

BURGENER WARM UP

5 Snatch Deadlift 
5 Hang Muscle snatch 
5 Good Morning
5 Snatch Grip Push Press Behind the neck
5 Romanian Deadlifts 
5 Power snatch

2 Rounds; increase Intensity & Load
200 Meter Run 
6 Alternating Dumbbell Snatches 
6 Dumbbell Squats

CONDITIONING

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches # 22.5/15 kg
21 Single Dumbbell Squats # 22.5/15 kg

Read More
GWM WOD – WEDNESDAY 04.07.18

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run

MOBILITY & SKILLS
Burgener Warm Up – Kipping

CONDITIONING
For Time
Buy in 100 Double Unders; Then:
4 Rounds
400mt Run
15 Toes To Bar
7 Db Snatch #22/15
15mt One Arm Overhead Walking Lunges #22/15
Alternate L/R Arms Every Rounds

Read More
WM WOD – TUESDAY 28.11.17

WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhead
10 Boot Strappers
10 Armbars, 5 per side
6 Windmills, 3 per side

MOBILITY & SKILLS
Squat Therapy – Burgener Warm Up

CONDITIONING
For Time
20 Alternate Dumbell Snatch #25/15
40 Clusters #30/20
60/40 Calorie Row

ACCESSORY WORK
5 x 1 Mile Air Dyne #80% FCmax
Rest 2:00 between efforts

s

Read More
MGW WOD – SATURDAY 04.11.17

WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Jump rope 2 minutes

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
3 ROUNDS FOR MAX REPS
0:00-2:00
400m Run; Then
Double Unders
2:00-3:00
Alternate DB Snatch #25/15
3:00-4:00
Pull Ups
4:00-5:00
DB Squat Clean Thrusters #25/15
Rest 5′

Read More