Tag: MGW WOD

MGW WOD –WAITING SEPTEMBER 11 – SATURDAY PARTNER WOD 14.10.23 “PICK A PACE”

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

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Muscle Clean ( empty barbell )
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg ( empty barbell )
10 Power Clean ( empty barbell )
200 mt Run Fast

in 3/4 Sets minutes increase the weight on the bar to do First Round of Macho Man

CONDITIONING
“PICK A PACE”
AMRAP 40 MIN
800mt Run (Together) = 100 reps
Then:
5 Rounds of Macho Man (IGYG)
3 Power Clean #83/61
3 Front Squat
3 Push Jerk
Then:
2000mt Bike Erg (Together) = 100 reps
5 Rounds of Mary (IGYG)
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups

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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)


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MGW WOD – THANKS GOD IT’S FRIDAY 04.08.23 – “GRACELEN”

MOBILITY&WARM UP

Amrap 3′
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

Amrap 3′
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

Amrap 3′
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

1 set:
400-m run
12 Power Snatch
6 unbroken pull-ups

CONDITIONING
“GRACELEN”
3 Rounds For Time
400mt Run
30 Power Snatch #35/25
12 Pull Ups

SKILL WORK in a 6 min cap

Accumulate:
20 Jefferson Squats / side
– Use BB from workout.


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MGW SATURDAY WOD – 29.07.23 – “minions”

WARM UP
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.

1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

MOBILITY & SKILLS
Deadlift

5 Sets For Load:
5 Tempo Deadlift 2-0-2

CONDITIONING
“MINIONS”
For time with a partner:
800 mt Run (Together)
50 Burpees box jump-overs #60/50
50 Deadlifts #102/82
50 Wall-Ball shots #9/6 (target Man)
50 Single arm Renegade rows Push Ups
50 Wall-Ball shots
50 Deadlifts
50 Burpees box jump-overs
800 mt Run (Together)


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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

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MGW SATURDAY WOD – AND WHAT WE HAVE FORGOTTEN…15.07.23 – HAPPY BIRTHDAY FIRST LADY!!! – “AKA mini-boss”

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

MOBILITY & SKILLS
Sumo Deadlift High Pull

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 56 Minutes Time Cap with a Partner
Buy in 1967 mt Row
Then, 56 Rounds Of:
1 Pull Ups*
1 Chest To Bar*
1 Toe To Bar*
1 Burpee Box Jump
At The Top of 10 rounds: 56 Sumo Deadlift High Pull #43/30
At The Top of 20 rounds: 56 Push Press #43/30
At The Top of 30 rounds: 56 Kettlebell Swing #24/16
At The Top of 40 rounds: 56 Wall Ball 9/6
At The Top of 50 rounds: 56 Thrusters #24/16
Cash Out 56 Cal Row

*pull up+chest to bar+toes to bar=BAR COMPLEX. THE MOVEMENTS MUST BE CARRIED OUT AS A SINGLE MOVEMENT

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MGW WOD – SATURDAY PARTNER WOD 24.06.23 “THE CURSE OF ST. JOHN”

MOBILITY&WARM UP
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
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“THE CURSE OF ST. JOHN”
FOR TIME WITH A PARTNER
600 mt Run Together

50 Walking Lunges

40 Pull-Ups

100 Box Jumps Over #50

400 mt Plate Carry #20/15

50 HR Push Ups

40 Toes To Ring

60 Kettlebell Swings #24/16

60 Partner Wall Ball Sit-Ups #12/9

40 Alternate Dumbbell Snatch #22.5/15 (COMP KB #24/16)

50 GHD Back Extensions

60 Partner Wall Ball Shots #9/6

600 mt Run together

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MGW WOD – WEDNESDAY 31.05.23 – “MIXED MODALITY”

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

Double Unders – Kb Swing

CONDITIONING
“MIXED MODALITY”

5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16

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MGW WOD – SATURDAY PARTNER WOD 27.05.23 “HUNTER TEAM”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“HUNTER TEAM”
AMRAP 30 MIN WITH A PARTNER
1 km Run
50 HR Burpees
50 DB Hang Clean & Jerk #2×22.5/15 (RX-COMP KB 2X24/16)
50 Front Rack Step Up Over #2×22.5/15 (RX-COMP KB 2X24/16)
50 KB American Swing

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MGW WOD – SATURDAY PARTNER WOD 20.05.23 “MINDSET”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“MINDSET”
6 ROUNDS FOR TIME
50 CAL MACHINE X
40 HR Push Ups
30 KB Snatch #24/16
20 Single Arm Split Stance KB Thrusters #24/16
10 Box Jump Over #75/60
-Rest 2 minutes Between sets-

In pairs of two, each divide calories Round 1&4 Row; Round 2&5 Ski Erg; Rounds 3&6 Assault Bike. A and B split reps as they please.

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