OverHead Squat

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

W WOD – THURSDAY 04.11.21 – “OVERHEAD SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“OVERHEAD SQUAT”

Every 3 mins for 21 mins:
5 Overhead Squats
Build in load

WG – WEDNESDAY 11.08.21 – “THE PERFORMER”

WARM UP

1 mile run; then:

6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats

SKILLS & SPECIFIC WARM UP

Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch

Then in 5′ increase weight at workout load

CONDITIONING

“THE PERFORMER ”

12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups

WG – MONDAY 02.08.21 – “THEY WILL BE COMPETITOR”

WARM UP

1 mile run; then:

6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats

SKILLS & SPECIFIC WARM UP

Overhead Squat – Overhead Squats (empty barbell)
5 x back squats
5 x behind-the-neck shoulder press
3 x overhead squats + 2 sec hold
3 x overhead squats

Then in 5′ increase weight at workout load

CONDITIONING

“THEY WILL BE COMPETITOR ”

15 min AMRAP:
10 OH Squats, #53/25
15 Ring Rows

WM WOD – SATURDAY 10.07.21 –“ONE MAN”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
OVERHEAD SQUAT

CONDITIONING

“ONE MAN”

3 Rounds for Time:
10 OHS, #61/43
50 Double Unders

MWG WOD – TUESDAY 30.03.21 – “CARROW”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“CARROW ”

AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups

WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
5′ to find Weight Work

CONDITIONING

“SUICIDE SQUAD”

AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row

MGW WOD – WEDNESDAY 09.09.20 – “BRUUUMM!!!”

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 Wall Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“BRUUUMM!!!”
3 Rounds For Time:
30 Over Head Squat
30 AB-Mat Sit Ups
400 Mt Run

W WOD – MONDAY 24.08.20 – “JAILBREAK”

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
Overhead Squat – Burgener Warm up

CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45

WM WOD – WEDNESDAY 01.07.20 – “NANCY” –

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“NANCY”

5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes