G WOD – THURSDAY 01.04.21 – ”APRIL FOOLS’ DAY”
YOU HAVE TO DO IT FOR AN HOUR !!! YOU MUST MAKE IT EASY AND RESIST AS MUCH AS POSSIBLE. DO IT FOR THE MOST TIMES YOU CAN AND KEEP HARD …
… AFTER AN HOUR PASSES NOW !!!
Tag: Gymnastic Wod
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
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
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
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
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
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
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
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
MG WOD -THANKS GOD IT’S FRIDAY 29.05.20 -“ROUTE OUT”
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row
CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”
1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 Butterfly Sit-ups
Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.
*compare to 02-07.19
