MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK” MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK”
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MGW WOD

Home / Posts Tagged "MGW WOD"

Tag: MGW WOD

MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”*

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
RX – Bar Muscle-ups / INT.- Pull Ups / BEG.- Ring Row

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
RX – 30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

INT. – 20 Double Unders
6 Single-Arm DB Push Presses (Left) #22.5/15
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

RX – 20 Single Unders
5 Single-Arm DB Push Presses (Left) #15/10
5 Single-Arm DB Push Presses (Right)
5 Lateral DB Burpees

*compare to 21.10.22

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MGW WOD – WEDNESDAY 01.03.23 – “AND THEN WE FLY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean

In a 4-5 sets Build your 3 Reps Max of Ground To Overhead

1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Curtis P

CONDITIONING
“AND THEN WE FLY”
5 Rounds For Time in a 30 min TC
400m Run
20 Toes To bar
5 Curtis P #43/30

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

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MGW WOD – THANKS GOD IT’S FRIDAY 24.02.23 – “HAVE A NICE FRIDAY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Squat

On a 8:00 Clock:

Practice Single-Arm DB Overhead Squats

CONDITIONING
“HAVE A NICE FRIDAY”
Every 5:00 For 3 Rounds:
200mt Farmer carry #2×22.5/15
AMRAP
10 Deficit Push Ups
10 DB Squat

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GWM WOD – SATURDAY 11.02.23 – “IT’S NOT SO FATIGUE FOR ME”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 3 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

CONDITIONING

“IT’S NOT SO FATIGUE FOR ME”

EMOM 42

Min 1: 1 Round Cyndy

Min 2: 15/12 Cal Assault Bike

Min 3: 1 Round of Dumbell DT #2×22.5/15

Min 4: 15/12 Cal Ski Erg

Min 5: 100 Single Unders

Min 6: 15 Burpees

Min 7: Rest

CINDY: 5 Pull Ups – 10 Push Ups – 15 Air Squats

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Press

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MGW WOD – WEDNESDAY 08.02.23 – “HAVE A GOOD DAY”

MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean

In a 4/5 sets Build your 3 Reps of Power Clean

1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Bearf Complex

CONDITIONING
“HAVE A GOOD DAY”
3 Rounds For Time in a 30 min TC
1000m Run
25 Toes To bar
3 Bear Complex* #52/35

Rest 2:00 between rounds

*BEAR COMPLEX

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
  • Do all 5 movements to complete 1 repetition of the complex. Complete the complex 3 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.
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MGW WOD – PARTNER SATURDAY 04.02.23 – “WE ARE NEVER EVER GETTING BACK TOGETHER”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

Then:

On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

CONDITIONING
“WE ARE NEVER EVER GETTING BACK TOGETHER” 
For Time With a Partner:
400m Run (together)
20 Synchro Wall Walks
800m Run (together)
20 Synchro Overhead Squats #60/43
1600m Run (together)
20 Synchro Handstand Push Up


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MGW WOD – THURSDAY 02.01.23 – “LOOK UP”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“LOOK UP”

very 3 min for 24 min
20/15 Calorie Row
15 Push Ups
10 Alternate DB Snatch #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

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MGW WOD –  THANKS GOD IT’S BENCHMARK FRIDAY 27.01.23 – “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
6 DB Step Up

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 31.03.22

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MGW WOD – SATURDAY TEAM WOD 21.01.23 “AND WHAT DID WE FORGET?”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“AND WHAT DID WE FORGET?”

For Time:

Buy In 1600mt Run (Team)

Then:

200 Cal Row (change every 30 sec)

E2MOM

10 Dumbbell Devil Press #22.5/15

Then

200 Cal SkiErg (change every 30 sec)

E2MOM

10 Burpees Bar Muscle Ups/Chest to Bar

Then

200 Cal Bike Erg (change every 30 sec)

E2MOM

10 Dumbbell Shoulder-to-Overheads #22.5/15

Cash Out

1600 mt Run

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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

Read More

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