GW WOD

GW WOD – THANKS GOD IT’S FRIDAY 03.03.23 – “TOGETHER PASSIONATELY”

WARM UP

10 Sets
5 Burpees Over Partner

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold

CONDITIONING
“TOGETHER PASSIONATELY”
For Time With a Partner:
200 Box Step-ups #50/40
150 KB Swings #24/16

Partner holds KB in front rack
position while other partner
works on step-ups.

Partner holds a seated L-hold
on box while partner swings
KB.

GW WOD – THURSDAY 12.01.23 – “UP & DOWN”

WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar

3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows

Then:

1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar

CONDITIONING

“UP & DOWN“*

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

*compare to 17.03.22

GW WOD – TUESDAY 20.12.22 –”<strong>THE DOUBLE THAT BURST</strong>”

Set 1:

10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)

Set 2:

10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps

Set 3:

10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 1mt forward)

SKILLS & SPECIFIC WARM UP
Kipping – Toes To bar

EMOM 10
Odd: 5 Strict/Banded Supinated Pull Ups
Even: max Banded Push Ups in 20 seconds

1 Set
5 Burpee Box Jumps Over
10 Fat Bar Overhead Walking Lunges
5 Toes-to-Bar

CONDITIONING

“THE DOUBLE THAT BURST“

AMRAP 15

10 Burpee Box Jumps Over
20 Fat Bar Overhead Walking Lunges #43/30
10 Toes To Bar

GW WOD – MONDAY 05.12.22 –”BEYOND THE WALL”

DYNAMIC WARM-UP
Set 1 | 5:00
:30 Box Step-up and Over #60/50
:30 Rest
:30 Alternating KB Deadlift (Lighter KB)
:30 Rest
:30 Superman Hold
:30 Rest
Set 2 | 5:00
:30 Box Jump Over or Step Over #60/50
:30 Rest
:30 Single Arm KB Russian Swing (Lighter KB) (:15 right/:15 left)
:30 Rest
:30 Superman Hold
:30 Rest
Set 3 | 5:00
:30 Box Jump Over #60/50
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest

Into 4 Rounds, Not for Time:
20 mt KB OH walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

1 Rounds, Easy Not for Time:
3 Burpees Step ups
6 Box Jump
9 KB Sumo Sadlift High Pull

2 Rounds, at workout pace, Not for Time:
3 Box Jump over
6 AB-Mat Sit Up
9 KB Sumo Sadlift High Pull

CONDITIONING

“BEYOND THE WALL“

5 Rounds For Time
10 Burpees Box Get Over 120/100
20 KB Sumo Deadlift High Pull #24/16
30 AB-Mat Sit-ups

GW WOD – WEDNESDAY 19.10.22 –“HIP HIP HURRA!”

MOBILITY & WARM UP

AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side

MOBILITY & SKILLS
GHD Hip Extension

Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups

Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups

Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups

Set 1

2 Sets:
5-10 GHD Hip Extensions

CONDITIONING
“HIP HIP HURRA!”*

AMRAP 20:
10 Glute Bridge Hip Extensions#9/6
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6

Add 10 reps to the Hip
Extensions and sit-ups after
each round

*compare to 10.05.22

GW WOD – BENCHMARK SATURDAY 10.10.22 – “I’LL TRY”

WARM UP

Set 1

50 Banded Face pulls
30 Jumping Jacks
50 Banded Pull Aparts
30 Skier Jacks
50 Banded Good Mornings

Set 2

10 Ring Rows (false grip)
10 Clean Grip Deadlifts #20/15
10 Bent Over Rows

Set 3

10 Jumping Pull-ups
5 Clean Pulls #20/15
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups
10 Power Cleans #20/15
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

SKILLS & SPECIFIC WARM UP

Clean & Jerk – Muscle Up

Build up to a heavy set of 1
hang squat clean

EMOM 6
1 Hang Squat Clean.

CONDITIONING
“I’LL TRY”

16 Rounds For Reps:
:20 Muscle-ups Transition

Rest :10
:20 Clean & Jerks #61/43

Rest :10

GW WOD – BENCHMARK SATURDAY 08.10.22 – “FAT AMY”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

Air Squat – KB Swing

CONDITIONING
“FAT AMY”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings #24/16

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 24/16

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

GW WOD – WEDNESDAY 21.09.22 – “CINDY HAS WRONG”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Kipping – Chest to Bar – Handstand Push Ups

EMOM 8
20 sec. Handstand Hold

CONDITIONING
“CINDY HAS WRONG“

AMRAP 18:
5 Chest To Bar Pull-ups
10 Handstand Push-ups
15 Back Squats #20/15

BEGINNER

AMRAP 15:
5 Jump Chest To Bar Pull-ups #15cm
10 DB Sott Press
15 Back Squats #20/15

GW WOD – MONDAY 29.08.22 –”WRONG DOUBLE”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Toes To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Clean Pull
5 Clean High Pull
5 Muscle Clean
5 Front Squats
5 Squat Clean

In a 7:00 Clock:
Build to a heavy Double Squat Clean
this bar should be heavier than what the
athlete is using in the workout.

CONDITIONING

“WRONG DOUBLE“

For Time:
21 Toes To Bar
15 Squats Clean #0.75BW
15 Toes To Bar
9 Squat Clean
9 Toes To Bar
6 Squat Clean

GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

CONDITIONING

“PAPAYA“

AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35