For Time

WG WOD – MONDAY 08.08.22 – “CRISS CROSS”

WARM UP

Set 1: AMRAP 5
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump

Sets 2: AMRAP 5
10 Leg Swings / Side
5 KB Deadlifts
5 Kip Swings or Ring Rows
10 PVC Figure 8’s

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Lunges

EMOM 8′
20 sec Active Hang

2 Sets:
7.5m KB Crossbody Walking Lunge (workout weight)
5-10 pull-ups

CONDITIONING
“CRISS CROSS”

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #24/16
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #16/12
20 Pull-ups

GW WOD – WEDNESDAY 24.02.21 –”IRON FIST”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Bent KB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP

Broad Jump
4 Hop Jumps Over the KB
4 Tuck Jumps
4 Broad Jumps
KB Goblet Squats
5 x air squats + 3 sec bottom hold
5 x air squats
3 x KB goblet squats + 3 sec bottom hold
3 x KB goblet squats
Single Arm KB Overhead Carries (light KB)
Perform 10 m carry each arm

CONDITIONING
“IRON FIST”

35-25-15-5 reps
Broad Jumps, 1,5 mt
KB Goblet Squats
100m Single KB Overhead Carry

WMG WOD – WEDNESDAY 30.12.20 – “MINIMUM SCALE”

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

10 Lunges
20 Single Unders
5 Burpees

Build to Workout Weight

Warmup Set 2

5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges

CONDITIONING

“MINIMUM SCALE“

For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell

GWM WOD – SATURDAY –02.10.20 “ENDEAVOUR”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
3 Sets
1:30 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round) OR Jog each round
10 Back Squat empty barbell
10 Barbell RDL
10 push ups
10 Scap Retraction

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“ENDEAVOUR”

42-30-18
AB-Mat Sit Up
21-15-9
Back Squats #80% BW
60-40-20
Double Unders
-Rest 2:00-
18-12-9
Chest To Bar
9-6-3
Power Cleans #70% BW
60-40-20
Double Unders

Time Cap set 1: 12 minutes

Time Cap set 2: 12 minutes

MGW WOD – WEDNESDAY 09.09.20 – “BRUUUMM!!!”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“BRUUUMM!!!”
3 Rounds For Time:
30 Over Head Squat
30 AB-Mat Sit Ups
400 Mt Run

WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 16.11.18

G WOD – THURSDAY 22.08.19 – “Mary For Rounds”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“MARY FOR ROUNDS”

Rounds For Time
5 Handstand Push Ups
10 Hr Push Ups
25 Air Squats
Rest 1 minute
Time Cap 18 min

MGW WOD – WEDNESDAY 07.08.19 “HOT SPICY”

MOBILITY & WARM UP

3 Rounds, at low intensity:
18/15 Calorie Row
5 Slow Wall Squats
5 Walkouts
1 Round of “Strict Cindy”
12/9 Calorie Ski Erg
30 Sec. Alternate Spiderman & Reach
30 Sec. Alternating Warrior Squats
5 Empty Barbell Overhead Squats

SKILLS & SPECIFIC WARM UP

Overhead Squats

“Hot Spicy”

21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Lateral Burpees
Overhead Squats #30/20

Time Cap 18′

MG WOD -THANKS GOD IT’S FRIDAY 02.07.19 -“ROUTE OUT”

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
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.

MGW WOW – SATURDAY 27.07.19 – “FIRE!!!”

MOBILITY & WARM UP

2:00 Light Bike/Ski/Row/400mt Run
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Moderate Bike/Ski/Row/300mt Run
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Fast Bike/Ski/Row/200mt Run
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
All with an empty barbell.

SKILLS & SPECIFIC WARM UP
2 Rounds of:
5 Deadlift
5 Pull-Ups
5 Burpees

Followed by 1 Round full round that follows a at our working pace

400 Meter Run, . Into…
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift

CONDITIONING

“Fire!!!”

2000 mt Row directly into:
10 Rounds of

3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift #61/40