Tag: Gymnastic Wod

G WOD – MONDAY TEST 18.10.21 – “CINDY”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
“Back To The Basic”

AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)

CONDITIONING
“CINDY”*
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

*compare to 29.04.19

Read More
G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat

CONDITIONING

“MONTE ZUMA”
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

Read More
G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

Read More
G WOD – MONDAY 02.11.20 – ”THOMAS HIGWAY”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Practice on Pistol Squat

CONDITIONING

“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats

Read More
G WOD – MONDAY 12.10.20 – ”FRENDLY GAMES”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 12′
1:30 Cardio (Set 1: easy, Set 2: moderate, Set 3: moderate/fast)
7 Lateral Squats (each side)
7 wall angels
7 Dumbbell thrusters (each side) (moderate weight)
7 Kip to Swing

SKILLS
15 minutes Practice on Handstand Push Ups

CONDITIONING

“FRIENDLY GAMES”
2 Rounds in a 4 minute time cap
21 Hanstand Push Ups
21 Chest to Bar Pull Ups
-Rest 1/1
2 Rounds in a 4 minute time cap
15 Hanstand Push Ups
15 Strict Pull Ups
-Rest 1/1
2 Rounds in a 4 minute time cap
9 Handstand Push Ups
9 Burpee Pull Ups

Read More
G WOD – THURSDAY 10.09.20 – ”HIGHER AND HIGHER!!!”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar

CONDITIONING

“HIGHER & HIGHER!!!”

3 x AMRAP 4 minutes Rest 60 sec.
5 Push Ups
5 Toes to Bar

Read More
GW WOD – WEDNESDAY 29.07.20 – “PING PONG”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog 

2 set  Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping

CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

Read More
G WOD – THANKS GOD IT’S FRIDAY 12.06.20 – “HAVE A NICE DAY”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

CONDITIONING

“HAVE A NICE DAY”

3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST

Read More
G WOD – MONDAY 01.06.20 – HERO ”BONDY”

WARM UP
4 Rounds for time:
20 Double Unders
20 Hollow Body Rock
20 Double Unders
5 Inch Worms

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups

CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups

If have a west or body armor, wear it #9/6

*compare to 28.10.19

Read More