Gymnastic Wod

WG WOD – TUESDAY 27.09.22 – “I REMEMBERED DIFFERENT”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press – Thrusters

Set 1
3 Single-Arm KB Front Squats / Arm
3 Single-Arm KB Push Press / Arm
5 Kip Swing

Set 2
Use workout weight
3 Single-Arm KB Squat Clean / Arm
3 Single-Arm KB Thrusters / Arm
5 Knee to Elbow

Set 3
Use workout weight.
3 Single-Arm KB Thrusters/ Arm
3 Kip Swing
5 Toes to Bar

CONDITIONING
“I REMEMBERED DIFFERENT”

30-20-10
Alternate KB Clusters #24/16
Toes To Bar

MG WOD -WEDNESDAY 07.09.22 – “RUN BEHIND CINDY”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Air Squat – Push Up

Set 1
200m Run (easy pace)
5 Pull Ups

Set 2
200m Run (moderate pace)
10 Push Ups

Set 3
200m Run (fast pace)
15 Air Squats

Set 4
200m (1k peace)
5 Pull Ups – 10 Push Ups – 15 Air Squats

CONDITIONING
“RUN BEHIND CINDY”

4 Rounds For Time:
200m Run
15 Pull Ups
200m Run
30 Push Ups
200m Run
45 Air Squats

G WOD – TUESDAY 03.08.22 – “TABLE OF TWO”

WARM UP MOBILITY & WARM UP

AMRAP 8:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Kipping – Chest To Bar Pull Up – Box Jump

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“TABLE OF TWO”

AMRAP 12′
2-4-6-8…
Chest To Bar
Burpees Box Jump Over

G WOD – THANKS GOD IT’S FRIDAY 26.08.22 – ”GREEN LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & SPECIFIC WARM UP
Handstand Push Ups
2 Sets:
3 Partial Wall Walks
5 Kneeling Push Ups + 5 Downdog Toe Touch

1 Round
5 Box Jump (or scaling option)
:10 Rest
:20 Handstand Hold
:10 Rest
5 Knee To Elbow
:10 Rest
5 Kneeling Push Up

CONDITIONING

“GREEN LANTERN”
AMRAP ’18
10 Box Jump #60/50
10 Handstand Push Ups
10 Toes to Bar
10 Hand Release Push Ups

WMG WOD – BENCHMARK THURSDAY 25.08.22 – “HELEN”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

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

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups

*compare to 9.11.21

G WOD – WEDNESDAY 17-08-22 – ”WITTMAN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Push Ups – Burpees

CONDITIONING

“WITTMAN”
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups
Time Cap 30 min

WG WOD – MONDAY 08.08.22 – “CRISS CROSS”

WARM UP

Set 1: AMRAP 5
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump

Sets 2: AMRAP 5
10 Leg Swings / Side
5 KB Deadlifts
5 Kip Swings or Ring Rows
10 PVC Figure 8’s

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Lunges

EMOM 8′
20 sec Active Hang

2 Sets:
7.5m KB Crossbody Walking Lunge (workout weight)
5-10 pull-ups

CONDITIONING
“CRISS CROSS”

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #24/16
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
20mt. KB Crossbody Walking Lunge #16/12
20 Pull-ups

GW WOD – TUESDAY 02.08.22 –“MANGO”

WARM UP

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

SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day

G WOD – THANKS GOD IT’S FRIDAY 29.07.22 – ”RED LANTERN”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk

WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch

2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest

CONDITIONING

“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups

Complete 7.5m handstand
walk after each set of pull-ups or 3 Wall Walk

WG WOD – BENCHMARK MONDAY 25.07.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1:00 between rounds
RX: #60/43
INT: #43/30
BEG: #35/25

*compare to 01.03.22