Tag: For Time

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

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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

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WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

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
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

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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

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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′

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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.

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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


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WMG WOD – WEDNESDAY 24.07.19 – “ANGRY JACKIE”


MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 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

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

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WGM WOD – WEDNESDAY 22.05.19 – “Winding Road”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 mt Run
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kb Swing – Wall Ball Clean
2 rounds, building intensity on the second round:

200 Meter Run
5 Wall Ball
5 Burpees
10 Double Unders

CONDITIONING

“Winding Road”

Buy in 800 mt Run, Then until 15′ time cap:

AMRAP
20 Kettlebell Swing #24/16
20 Burpees
20 Double Unders

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MGW WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “Buzz Light Year”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers

SKILLS & SPECIFIC WARM UP

Start first by building to our heaviest clean and jerk barbell for the day

3 Rounds:
100 Meter Run
3 Barbell-Facing Burpees
1 Rope Climbs
Directly into…
5 Clean and Jerks

CONDITIONING

“Buzz Light Year”

3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks #52/38
10 Power Clean and Jerks #61/43
10 Power Clean and Jerks #70/50

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