GWM WOD

GWM WOD – tuesday 31.10.23 – “TRICK OR TREAT 2.0”

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

compare to 03.11.21

GWM WOD – tuesday 05.09.23 – “RISE THE DUMBELL”

MOBILITY & WARM UP
1 set:
10mt toe walk
10mt heel walk
10mt bunny hops
10mt walking lunges
:20 hollow hold
10 alternating spiderman stretches

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 tuck-ups
10 air squats, slow

1 set:
4 shuttle runs (1 run = 10mt down, 10mt back)
5 V-ups
10 air squats, fast

SKILLS & SPECIFIC WARM UP
Burgener Warm up

Every 2:00 x 8 Rounds (4 sets/arm:)
1 DB power clean
1 DB power snatch
1 DB thruster
1 DB overhead squat
– Complete the complex on each arm once every 2:00.

1 set:
5 shuttle runs
10 Burpees Over The DB
10 DB Snatches

CONDITIONING

“RISE THE DUMBELL”

9 – 15 – 21 – 27
Burpees Over the Dumbell
BD Snatch #22.5/15
Shuttle Run (1 run = 10mt down, 10mt back)

gWm WOD – THANKS GOD IT’S FRIDAY 01.08.23 – “MOUTH AND CHUNK”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Single Unders / Down Unders
20 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
20 Push Press (empty barbell)6 Squat Clean

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

CONDITIONING
“MOUTH AND CHUNK”

4 Sets
6 Chest To Bar
20 Thrusters #20/15
50 Double Unders
-rest 1 minute between sets-

GWm WOD – THANKS GOD IT’S FRIDAY 25.08.23 – “YES SIR”

MOBILITY&WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 KB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 KB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
KB Swing

3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.

1 set:
200 mt run
7 KB Swing
4 HR Deficit Push Ups

CONDITIONING
“YES SIR”
AMRAP 12
10 HR Deficit Push Ups #20/15
15 KB Swing #24/16
200 mt Run

gW WOD – TUESDAY 18.07.23 – “HOT STUFF”

MOBILITY & WARM UP

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
Deadlift – Handstand Push Up

In a 10 minute clock
Build to a heavy 3 Deadlift

CONDITIONING

“HOT STUFF”
5 RFT
10 Chest To Bar
10 Deadlift #102/80
2-4-6-8-10
Handstand Push Ups

WG WOD – THURSDAY 25.05.23 – “FRACTURED DIANE”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Long Lunges
5 Wall Walk
10 Goblet Kossack Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“FRACTURED DIANE”

5 ROUNDS FOR TIME
9 Deadlifts #102/70
9 Handstand Push-ups

INTERMEDIATE
9 Deadlifts #70/50
6 Handstand Push-ups

BEGINNER
9 Deadlifts #43/30
9 Push-ups

GWM WOD – SATURDAY WOD 06.05.23 – ROAD TO MURPH – “MARCH TEST“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm DB deadlifts / arm
10 Good Morning
10 Sit Ups
200m Run

1 Round
10 BB Press
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Air Squat

CONDITIONING
“MARCH TEST”

25 Pull Ups
30 DB Shoulder Press
40 DB step Ups
60 Push Ups
75 Air Squats
1600 mt Run / (2000 Row)
75 Air Squats
60 Push Ups
40 DB Step Ups
30 DB Shoulder Press
25 Pull Ups

GWM WOD – SATURDAY WOD 22.04.23 “ENGINE BUILDING“

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shots

CONDITIONING
“ENGINE BUILDING”

EMOM 40 MINS

Min 1: 10 Burpees
Min 2: 100 mt Shuttle Run
Min 3: 15 Wall Ball #9/6
Min 4: 15 Cal Row
Min 5: Rest

do not go beyond 50 seconds

MGW WOD – SATURDAY WOD 15.04.23 “ APRIL TEST “

MOBILITY & WARM UP

Set 1
200 mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
Rope Climb

CONDITIONING
“APRIL TEST”

EMOM 42 Min

Min 1: 12/10 Cal Assault Bike
Min 2: 15 V-Ups
Min 3: 12 Thrusters #43/30
Min 4: 2 Rope Climb/6 Commando Pull Ups
Min 5: 50 Double Unders
Min 6: 12 Burpees
Min 7: Rest

MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

MOBILITY & WARM UP

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter