Lunges

GW WOD – WEDNESDAY 07.06.22 –“oh issa!”

MOBILITY & WARM UP

2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows

2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups

2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl

MOBILITY & SKILLS
Rope Climb

1 round:
1 rope climb (workout variation)
4 reverse lunge (workout weight)

CONDITIONING
“OH ISSA!”

EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges #15/22.5 kg

GW WOD – BENCHMARK SATURDAY 08.10.22 – “FAT AMY”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

Air Squat – KB Swing

CONDITIONING
“FAT AMY”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings #24/16

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 24/16

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

W WOD – MONDAY 05.10.20 – “ONE ARM ONE WEIGHT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kettlebell Snatch

2 Rounds Not For Time
4 Kb Snatch
6 Single Arm Rack Kb Lunges

CONDITIONING

“ONE ARM ONE WEIGHT”
21 – 15 – 9
Single Arm Kb Snatch #24/16
Single Arm Rack Kb Lunges #24/16

G WOD – THURSDAY 1.10.20 – “TABATA DAY”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Kipping – Toes To Bar

CONDITIONING
” Tabata Day ”
With a Running Clock in 16 minutes:
Tabata Toes To Bar
Tabata Lunges
Tabata Push-Ups
Tabata Air Squats

WG WOD – SATURDAY 08.08.20 – “PING PONG PT.2”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups

CONDITIONING

CONDITIONING
“PING PONG PT.2”
EMOM 20 MINUTES
A1 Back Squat #50% BW
A2 Clapping Push Ups
B1 Reverse Lunges #50% BW
B2 Strict Hand Stand Push Ups

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

W WOD 160217

WARM UP
3 Rounds Of:
6 Plate Ground to OH
6 Plate OH Lunges
6 Plate Russian Twists
6 Hollow Rocks
6 Back Extensions

MOBILITY & SKILLS
Shoulders – Hips

STRENGTH
Military Press 8-8-6-6-4-4-2-2

CONDITIONING
21 – 15 – 9
Floor Press # BW
Front Rack Lunges #60%BW