Kettlebell Swing

mgw WOD – SATURDAY PARTNER WOD 09.09.23 –”grab your friends”

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200 mt Run Fast

in 8 minutes increase the weight on the bar to do 3 Heavy Shoulder Press from the floor.

CONDITIONING
“GRAB YOUR FRIEND”
AMRAP 30 MIN
1000 mt Run (Together) =100 reps
50 Burpees Pull Ups (change every 10 reps)
50 Push Press #52/35
50 Sand Bag Box Step Over #25 @60/50 (beginner: DB #15)
50 KB Swing #24/16 (beginner: russian)

MGW WOD -WEDNESDAY 26.07.23 – “OUTBOARD”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Kb Swing

10′ min Practice on Double Unders

2 round:
Run 200 m
10 mt Bear Crawl
10 Russian KB swings

CONDITIONING
“OUTBOARD”

3 rounds for time
1000 mt Row
30 mt Bear Crawl
30 KB Swings #24/16

WG WOD – HERO WEDNESDAY 19.04.23 – “JACK”

MOBILITY & WARM UP

3 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Step Ups

MOBILITY & SKILLS WORK
Push Press

-Then-
take 10:00 to build Up to Push Press weight from the floor

1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout height)

CONDITIONING
“JACK”
AMRAP 20 Minutes
10 Push Presses #52/38
10 KettleBell Swings #24/16
10 Box Jumps #60/50

Beginner

AMRAP 15 Minutes
10 Push Presses #43/30
10 KettleBell Swings 20/12
10 Box Jumps #50/40

MGW WOD SATURDAY 01.04.23 “APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

SKILLS
Barbell Warm up

CONDITIONING
“APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”
For Time in a 56 min Time Cap
57 Cal Row Each
57 Alternate Wall Ball #9/6
57 Synchro Pull Ups
57 Double Unders Each
57 Thrusters Synchro #20/15
57 Alternate Box Jump #60/50
57 Hang Power Snatch Synchro #20/15
57 Cal Bike Erg Each
57 Facing the Bar Burpees Synchro

GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

GW WOD – WEDNESDAY 07.04.21 –”INDIGESTION”

MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
3 Burpees
6 Push Up Close Grip
9 KB Swings #24/16

CONDITIONING
“INDIGESTION”

AMRAP 12 minutes:
5 Burpees
10 Push Up Close Grip
15 KB Swings #24/16

GWM WOD – TUESDAY–09.03.21 – “IT GOES DOWN … BUT YOU RUN !!!”

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:
10 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 – T2B

CONDITIONING
“IT GOES DOWN … BUT YOU RUN !!!”

For time:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
KB Swing #24/16
Run 100 m

WG WOW – SATURDAY 23.01.21 – “SHOULDER OUT”

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:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 Wall Balls #9/6
6 KB Swings #24/16
6 Burpees

CONDITIONING
“SHOULDER OUT”

For time
25-20-15-10-5 reps:
Wall Balls #9/6
KB Swings #24/16
Burpees

WM WOD – THURSDAY 21.01.21 – “NOT RANDOM”

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 KB Swings #24/16
6 KB Goblet Lunges #24/16
15 Double Unders

CONDITIONING
“NOT RANDOM”

AMRAP 12 minutes:
12 KB Swings #24/16
12 KB Goblet Lunges #24/16
36 Double Unders

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