Lateral Burpees

MGW WOD – SATURDAY TEAM WOD 14.01.23 “BASTARD COACH”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters – Bar Muscle Up

CONDITIONING
“BASTARD COACH”

For Time with a partner
2000 mt Row
50 Thrusters #60/43
2000 mt Ski Erg
100 Lateral Burpees
4000 mt Bike Erg
50 Bar Muscle Up / ChestTo Bar
45 min Time Cap

WMG WOD – THURSDAY 25.11.21 – “BAT GIRL”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Sit ups

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

1 Round
5 Overhead Squats #20/15
200 mt Run
5 Lateral Burpees

CONDITIONING

“BAT GIRL”*

5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees

*compare to 7.11.20

GWM WOD – WEDNESDAY 02.09.20 – “ON THE WAY”

MOBILITY & WARM UP

2 Sets:

40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman

SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run

CONDITIONING

“ON THE WAY”

In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
400 mt Run

MGW WOD – MONDAY 29.06.20 – “THOSE WHO MAKE MISTAKES PAY”

MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING
“those who make mistakes pay”

4 Rounds For time
400 mt Run
20 Lateral Burpees
10 Power Snatch #53/35
Time Cap 16 minutes

MGW WOD – WEDNESDAY 15.01.20 – “LETHAL CHOICE”

MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Clean Warm Up

STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat

CONDITIONING
“LETHAL CHOICE”

4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

WMG WOD – WEDNESDAY 18.12.19 – “SHIPWRECKED”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat

GWM WOD – WEDNESDAY 30.10.19 – “STRAIGHT AHEAD”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run

CONDITIONING

“Straight Ahead”

AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15

WMG WOD – WEDNESDAY 02.10.19 – “PULL OUT & ENJOY IT”

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

1 Round 5 SDHP, 10 Double Unders, 5 Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees, 3 SDHP

CONDITIONING
“PULL OUT & ENJOY IT ”
5 Rounds For Time
15 Sumo Deadlift High Pull #43/30
30 Double Unders
15 Lateral Burpees

Time cap 15′

WMG WOD – WEDNESDAY 28.08.19 – “WELCOME TO THE REAL WORLD”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP

Overhead Squat

5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats

CONDITIONING

“WELCOME TO THE REAL WORLD”

21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees