Gymnastic Wod

MG WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 22.09.23 – “STEP BY STEP”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar – Running Warm up

CONDITIONING
“STEP BY STEP”

4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar

COOL DOWN

Bring sally Up Push Up Test

WMG WOD – TUESDAY 19.09.23 – “THERE IS A NEW LADY”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
250-mt Row (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
500-m Row (less than 2:20)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
500-m Row (less than 2:10)

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Chest to bar
In 8 minutes increase the weight on the bar to do 3 Heavy Squat Clean

CONDITIONING
“THERE IS A NEW LADY”
3 Rounds For time:
500mt Row
15 Clean #52/35
9 Chest To Bar Pull-Ups

g WOD-benchmark MONDAY – 11.09.23 – “BLACKJACK”

WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

MOBILITY & SKILLS
10′ Practice on Handstand Push Up

PRE-Workout:
EMOM 10
10 mt single-arm DB overhead walking Lunges #22.5/15
Change Arm every Round

CONDITIONING
“BLACKJACK”
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

MG WOD – THURSDAY 20.08.23 -“ASTEROIDS”

MOBILITY & WARM UP

4 Sets:
5 Lateral Lunges (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

SKILLS & SPECIFIC WARM UP

GHD Sit Ups – Squat Therapy

Then:

E2MOM

5 Back Squat @ 7.5/10 RPE
4 Back Squat @ 8/10 RPE
4 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
3 Back Squat @ 9.5/10 RPE

Then:

1 Sets
1:00 Bike (moderate)
15 Abmat Sit Up

rest 2 min

1 set (at workout pace):
5 Cal Bike Erg
5 GHD sit-ups

CONDITIONING
“ASTEROIDS”

For time:
50-40-30-20-10
Bike Erg Calories*
GHD sit-ups**

*Ladies Calories: 40-32-24-16-8
**Scaled to AB-Mat Sit Up
BEGINNER
30-25-20-15-10
Bike Erg Calories
Sit Ups

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 – WEDNESDAY 23.08.22 –“A LITTLE MORE”

MOBILITY & WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set:
10 box step up and overs
10 med-ball cleans #9/6
10 sit-ups

1 set:
10 box step up and overs
10 med-ball cleans #9/6
10 weighted sit-ups

1 set:
10 box jump-overs
10 med-ball cleans #9/6
10 alternating V-ups

1 set:
10 box jump-overs
10 med-ball cleans #9/6
10 V-ups

MOBILITY & SKILLS
Toes To Bar – Wall Ball Shot

1 round:
5 knees-to-elbows
7 wall-ball shots (workout weight)
9 box jump-overs (workout height)

CONDITIONING
“A LITTLE MORE”

For reps:
AMRAP 2:
Toes To Bar

– Rest 1:00

AMRAP 4:
5 Toes To Bar
7 wall-ball shots #9/6

– Rest 2:00

AMRAP 6:
5 Toes To Bar
7 wall-ball shots #9/6
9 box jump-overs #60/50

G WOD – THANKS GOD IT’S FRIDAY 11.08.23 – ”the wall”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Handstand Push Up – Toes to Bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“THE WALL“

5 Rounds For Time
5 Wall Walk
10 Burpees Box Get Over 120/100
20 GHD Sit-ups

MGW WOD – THANKS GOD IT’S FRIDAY 04.08.23 – “GRACELEN”

MOBILITY&WARM UP

Amrap 3′
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

Amrap 3′
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

Amrap 3′
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

1 set:
400-m run
12 Power Snatch
6 unbroken pull-ups

CONDITIONING
“GRACELEN”
3 Rounds For Time
400mt Run
30 Power Snatch #35/25
12 Pull Ups

SKILL WORK in a 6 min cap

Accumulate:
20 Jefferson Squats / side
– Use BB from workout.

MG WOD – TUESDAY 25.07.23 – “BUT IS IT A MURPH?”

MOBILITY & WARM UP
AMRAP 10′
100m Jog
10 Cal Row/Assault Bike
5 inchworms
10 hanging scap retractions
5 Air Squats

SKILLS & SPECIFIC WARM UP
Pull Ups – Air Squats

1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

CONDITIONING
“BUT IS IT A MURPH?”
5 Rounds For Time
200 meter Run
30 Cyclist Squats
20 Push-Ups
10 Strict Pull Ups
200 meter Run
Rest 2′ between sets

If you have a west, wear it.

G WOD – THURSDAY 13.07.23 – “FIRE FLOOR”

WARM UP

On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks

On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges

SKILLS & SPECIFIC WARM UP
Kipping – toes to bar

PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round

CONDITIONING

“FIRE FLOOR“
For Time
50 Toes to Bar
everytime feet touch the floor
1 Wall Walk
add +1 each time you return to Wall Walk