GW WOD

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

GW WOD – TUESDAY 16.02.21 –”BARPULL”

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 Scap. Retraction push Up
5 Judo Push Up
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Add. Weight Every Round)
8 Bar Facing Burpees
8 Sumo Deadlift High Pull

CONDITIONING
“BARPULL”

For time:
21-18-15-12-9 reps
Bar Facing Burpees
Sumo Deadlift High Pull #61/40

GW WOD – TUESDAY 09.02.21 –”BREAKS”

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:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Light Weight)
10 Burpees
10 Single Arm DB Front Rack Lunges (Change every 10)
10 DB Sit-ups, 30/20 lbs
10 DB Push Jerks (Change every 10)

CONDITIONING
“BREAKS ”

For Time:
40 Burpees
40 Single Arm DB Front Rack Lunges (Change every 10) #22,5/15
40 DB Sit-ups #22,5/15
40 DB Push Jerks (Change every 10) #22,5/15

GW WOD – MONDAY 08.02.21 –”DOOMBELL”

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:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
5 Push-ups
10 KB Goblet Squats #24/16
12 Russian KB Swings #24/16

CONDITIONING
“DOOMBELL”

4 rounds for time:
15 Push-ups
25 KB Goblet Squats #24/16
35 Russian KB Swings #24/16

GW WOD –THANKS GOD IT’S FRIDAY 05.02.21 – “CORE LAB”

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time:
10 Ab-Mat Sit Up
10 DB Snatch #22,5/15

CONDITIONING
“CORE LAB ”

For time:
30-25-20-15-10-5
Ab-Mat Sit Up
DB Snatch #22,5/15

GW WOD – TUESDAY 01.12.20 –”ROBIN”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front 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
1 Rounds Not For Time
6 Push Ups + 12 Alt Walking Lunges, rest 1 minute then:
4 Handstand Push Ups + 8 Sand Bag Walking Lunges

CONDITIONING

“ROBIN“

In a 20 minutes time Caps
10-20-30-40-50 Handstand Push Ups
50-40-30-20-10 Sand Bag Walking Lunges

GW WOD –THANKS GOD IT’S FRIDAY 20.11.20 – “ALL BURNED”

MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
2 Round: 1′ Min Rest btw Rounds
5Hand Release Push Ups
5Dual DB Step Up Over #22.5/15

CONDITIONING

“ALL BURNED”

FOR TIME: TIME CAP 15′
Hand Stand Push Ups
Dual DB Step Up Over #22.5/15

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′

GW WOD – TUESDAY 20.10.20 –”TOAST”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing

SKILLS & SPECIFIC WARM UP

Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean

CONDITIONING

“Toast“

2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30

– rest 3:00 between sets –

GW WOD – TUESDAY 29.09.20 –”EVERYTHING HURTS”

MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60