MW WOD

MW WOD – WEDNESDAY 22.11.23 – “NANCY WAS WRONG”

WARM UP

1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks

1 set:
10 wall-ball front squats
10 push-ups to down dog

1 set:
10 wall-ball push presses
10 up-downs

1 set:
10 wall-ball shots
10 burpees over the object

SKILLS & SPECIFIC WARM UP

Overhead squat – Squat Therapy

On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.

CONDITIONING
“NANCY WAS WRONG”

5 rounds for reps:
On a 3:00 clock:
400 mt Run
AMRAP Overhead Squat #52/35
Rest 1:00 between rounds.

MW WOD – THURSDAY 02.11.23 – “BEAUTY ON A BICYCLE”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog
Partner 2: Front Squat

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Athletes have 10:00 to build up to a heavy 5 hang power snatch

CONDITIONING
“BEAUTY ON A BICYCLE”

For Time in a 10 Minutes Cap Time
25 Calorie Assault Bike (35 Row)
1 Round of Isabel (30 snatches) #61/43 int. #43/30 beg. #20/15
25 Calorie Assault Bike (35 Row)

Mw WOD – monDAY 09.10.23 – “TARGET”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

take 8:00 to build Up to Shoulder to Overhead

CONDITIONING
“TARGET”

For Time Complete 150 cal Row, every minute perform:
5 Push Press #52/35
Start at 0:00 with 5 Push Press

Time Cap 18 min

MW WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 29.09.23 – “UNTIL THE LAST SECOND”

WARM UP

Round 1:
2 SET
Partner 1: 100m Row
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 125m Row
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 150m Row
Partner 2: DB Shoulder Press ( Alternate every 5)

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max Meters
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Choose between Row, (Sub Ski, Assault Bike)

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

CONDITIONING
“UNTIL THE LAST SECOND”

EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate Max meter Bear Hug SandBag Carry #70/50

MW WOD – SATURDAY 23.09.23 – NOT TO FORGET “SEPTEMBER 11, 2001”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat

SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk

Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.

CONDITIONING
“SEPTEMBER 11, 2001”

For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

MW WOD- BENCHMARK MONDAY – 04.09.23 – “MASTERS ONLINE SEMIFINAL TEST 22.1”

WARM UP

4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)

Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)

Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace

SKILLS & SPECIFIC WARM UP

Rowing – Floor Press

Rowing

5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

3 sets:
7 Floor presses (building to workout weight)
Rest 1:30 between sets.

then:

1 round:
125 mt Row
7 Floor Press
Use workout load.

CONDITIONING
“MASTERS ONLINE SEMIFINAL TEST 22.1”

For time:
500-m row
30 Floor Presses #70/47 kg
1,000-m row
20 Floor Presses
2,000-m row
10 Floor Presses
– 30:00 time cap.

INTERMEDIATE #52/35

BEGINNER #35/25 – ROW: 400-800-1600

MW WOD – THURSDAY 17.08.23 – “THE NANCY COMPLEX”

WARM UP

SKILLS & SPECIFIC WARM UP
Deadlift – Clean – Jerk

Build up in 4 sets:
5 deadlifts
4 push jerks
3 squat clean
-Rest 1:00 between sets.

CONDITIONING
“THE NANCY COMPLEX”

5 rounds for time:
25 Calorie Assault Bike (35 Row)
9 Deadlifts #61/43 – Int #52/35 – Beg #35/25
6 Push Jerks
3 Squat Clean

MW WOD -TUESDAY 01.08.23 – “STOP!!!”

WARM UP

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball Clean

1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots

then:

1 round:
Row 6 calories
5 wall-ball shots
Use workout load.

CONDITIONING
“STOP!!!”

For time:
50-40-30-20-10
Calorie row
15 wall-ball shots #9/6 Every Rounds

SKILL WORK

Accumulate
10 Turkish get-ups/arm
– Use a single DB or KB

MW WOD- MONDAY – 17.07.23 – “SANDWICH”

SKILLS & SPECIFIC WARM UP
Clean – Clean warm up

Then:

Athletes have 10:00 to build up to a heavy 5 hang power clean

CONDITIONING
“SANDWICH”

500/400-m row
30 hang power cleans #61/43
500/400-m row

MW WOD – WEDNESDAY 22.06.23 – “BLUEPRINT”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
30 DB Windmill
30 DB Turkish Get Up

CONDITIONING
“BLUEPRINT”

EVERY 3 min x 5 sets
100 Double Unders
Max reps DB Step Ups #60/50 @22.5/15

Score is total Step Ups