Floor Press

W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”

MOBILITY & WARM UP

AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing
5 Up-Down Over
5 Cal Row

CONDITIONING

“BETTER ALONE”

10 Rounds For Time with a partner
15 KB Swings #24/16
15 Up-Downs Over KB
15/11 Calorie Row

Alternate full rounds with a
partner

W WOD – THURSDAY 22.09.22 – “HEAVY DAY FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

CONDITIONING

“HEAVY DAY FLOOR PRESS“*

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

*compare to 16.02.22

WM WOD – THANKS GOD IT’S FRIDAY 19.08.22 – “SWEET TABATA”

MOBILITY & WARM UP

AMRAP 6 Min

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

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg

W WOD – HEAVY DAY THURSDAY 19.05.22 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Bench Press

3 Sets:
0:20 Push-ups
0:40 Rest

CONDITIONING

“HEAVY DAY BENCH PRESS“

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

GW WOD – WEDNESDAY 19.01.22 –”CYAN”

WARM UP:

Set 1:

10 Alternating Spiderman & Reach 10 Push-up to Down Dog
10 Superman Arch-ups
30 Russian Twist

Set 2:

:20 Superman Hold
10 Good Morning
10 Alternating V-ups

Set 3:

10-20 Hip Extensions
10 Push Ups
10 Standing Back Extensions
10 V-Ups

SKILLS & SPECIFIC WARM UP
Toes To Bar – Strict Toes To Bar – Floor Press

On a 10:00 Clock:

Build Weight At workout Load for Floor Press
Every Attempt perform 2 Toes To Bar

CONDITIONING

“CYAN“

AMRAP 15

5 Strict Toes-to-Bar
10 Floor Press #BW

25 AB-Mat Sit-ups

INTERMEDIATE

AMRAP 15
5 Strict Knee Raises
10 Floor Press #52/35

25 Sit-ups

BEGINNER

AMRAP 15
5 Lying Toes To Bar
10 DB Floor Press #15/7

25 Straight-Legged Sit-ups

GWM WOD – WEDNESDAY 03.11.21 – “TRICK OR TREAT 2.0”

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
20 Alt Warrior Strecth
Into 2 Rounds of:
300 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”*
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

*Compare to 31.10.18

WM WOD – THRURSDAY 26.08.21 – “ESCALADER”

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
10′ Practice Double Unders

CONDITIONING

“ESCALADER”

For Time:
20 Floor Press #60-40
50 Double Unders
1000m Row
50 Double Unders
20 Floor Press #60-40

W WOD – MONDAY 15.02.21 – “PAINT BALL”

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:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press

SKILLS & SPECIFIC WARM UP

Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal

When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70

CONDITIONING

“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6

WM WOD – WEDNESDAY 12.07.20 – “THE PERFECT NUMBER”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING

“THE PERFECT NUMBER”

3 Rounds For Time
30 Kb Sumo Deadlift High Pull #24/16
30 Floor Press #75% BW
30 Double Unders