GW WOD

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

GW WOD – WEDNESDAY 12.01.22 –”JUMPIN’ SWING”

WARM UP

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

Into 4 Rounds, Not for Time:
15 mt kb front rack walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Kb Swing

2 Rounds, Easy Not for Time:
9 Step ups
6 Box Jump
3 Russian Kb Swing

2 Rounds, at workout pace, Not for Time:
9 Step ups
6 Box Jump
3 Kb Swing

CONDITIONING

“JUMPIN’ SWING“

RX

AMRAP 12
7 Box Jump #75/60
14 Kb Swing #24/16

INTERMEDIATE

AMRAP 12
7 Box Jump #60/50
14 Kb Swing #24/16

BEGINNER

AMRAP 12
7 Box Jump #50/40
14 Kb Swing #16/8

GW WOD – MONDAY 27.12.21 –”DAMN MUSCLE UP”

WARM UP

3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up

CONDITIONING

“DAMN MUSCLE UP”

RX

3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40

INTERMEDIATE

3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25

WG WOD – WEDNESDAY 24.11.21 –HOLLEYMAN”

WARM UP

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

Into 2 Rounds, Not for Time:
300 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
Clean Warm Up

CONDITIONING

“HOLLEYMAN”

RX

30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70

INTERMEDIATE

30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55

BEGINNER

30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30

GW WOD – WEDNESDAY 16.09.21 –”EVERY HEAD DOWN”

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

Into 3 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
Kettlebell swing – Wall Walk

CONDITIONING

“EVERY HEAD DOWN”

5 Rounds for Time:
5 Wall Walks
15 Kettlebell Swing #24-16

GW WOD – TUESDAY 19.08.21 – “FULL RANGE”

MOBILITY & WARM UP
800 mt Jog
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“FULL RANGE”

21-15-9 reps, for time:
Toes-to-bar
Power Snatch, #35-25

WG WOD – MONDAY 14.06.21 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups

GW WOD – THURSDAY 13.05.21 – “SHOULBEE”

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

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head

CONDITIONING
“SHOULBEE”

7 Min AMRAP:
2 Chest-to-bar Pull-ups
4 Sumo Deadlift 43/30
6 Lat. Burpee over Bar
8 Shoulder To Over Head #43/30

GW WOD – WEDNESDAY 12.05.21 –”VERTICAL DEVIL”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP

CONDITIONING

FOR TIME:
21-18-15-12-9
Hand Stand Push Up
60-50-40-30-20
Ab-Mat Sit Up
5-4-3-2-1
Devil Press #22,5/15

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

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′ Min. Practice Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups