GWM WOD

WOM WOD -SATURDAY 03.04.21 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

compare to 19.04.19

GWM WOD – WEDNESDAY–10.03.21 – “ANOTHER WOD”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank 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

SKILLS & SPECIFIC WARM UP
15′ Chest To Bar Practice

CONDITIONING

“ANOTHER WOD”

AMRAP 10 minutes:
3 Chest To Bar
6 DB Push Press #22,5/15
9 Jumping Air Squats

GWM WOD – MONDAY–22.02.21 – “THE ALTERNATIVE”

MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
5 Burpees
5 Pause DB shoulder press ( single arm )
3 sec DB dip holds (front rack, upright)
5 Sit-Ups

CONDITIONING
“THE ALTERNATIVE”

2 rounds for time:
20 Burpees
30 Double DB Push Press, #22.5/15 kg
40 DB Sit-ups, #22.5/15 kg
60 Double Unders

GWM WOD –THANKS GOD IT’S FRIDAY 22.01.20 – “MISTAKE”

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:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar

CONDITIONING
“MISTAKE”

20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m

WGM WOD – WEDNESDAY 16.12.20 – “THEY ARRIVE…”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK

CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds

Young woman jumping box and talc powder departs from under feet. Fitness woman doing box jump workout at gym gym.

GWM WOD – WEDNESDAY–25.11.20 – “MILORD”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders

1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders

CONDITIONING
“MILORD”

5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders

MGW WOW – SATURDAY 14.11.20 –“MAGMA”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Air Squats
5 Hand Release Pushups
10 Single Leg RDL
10 Sit-Ups

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

CONDITIONING

“MAGMA”

In a 20’Time; 5 Rounds For Time
21 Push Ups
15 Shoulder To Overhead #43/30
400 mt Run

GWM WOD – WEDNESDAY–28.10.20 – “SUPER PUMP”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set: (at workout pace)
6 Push Up Hand Release
6 Hang Squat Clean #43/35
12 Double Unders

CONDITIONING
“SUPER PUMP”

AMRAP 15′:
18 Push Up Hand Release
18 Hang Squat Clean #43/35
36 Double Unders

GWM WOW – SATURDAY 24.10.20 – “STRAIGHT AHEAD”

MOBILITY & WARM UP
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

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run

CONDITIONING

“Straight Ahead”

AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15

COMPARE TO 30/10/19

GWM WOD – WEDNESDAY–14.10.20 – “NASTY NANCY”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Over Head Squat

CONDITIONING
“Nasty Nancy”
400-m run
15 overhead squats #43/30
15 bar-facing burpees