Personal Training

WG WOD – MONDAY 30.01.23 – “YOU CAN DO IT“

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Squat – Kipping – Muscl Up

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
5 Overhead Squat

In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“YOU CAN DO IT“

For Time:
21 Back Squats #80% BW
15 Pull Up Bar
15 Front Squats #70% BW
9 Chest to Bar
9 Overhead Squats #60% BW
6 Bar Muscle Up/Burpees Pull Ups

WG WOD – MONDAY 12.12.22 – “ORANGE JUICE”

WARM UP

AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – KIpping – Toes To Bar

EMOM 5′
For Load:
Tempo Floor Press
5 Sets x 3 Reps

3-4 Sets
7 Unbroken Deadlifts (increase loading each set)
3 Toes To Bar

CONDITIONING
“ORANGE JUICE”

5 ROUNDS FOR TIME
15 Deadlifts #1.2 BW
10 Toes To Bar

WG WOD – MONDAY 21.11.22 – “BITE APPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Toes to Bar – Snatch

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Alternate Kb Snatch #24/16
7 Toes to Bar

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar

Scaled

5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar

W WOD – THURSDAY 22.09.22 – “HEAVY DAY FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“*

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

*compare to 16.02.22

GW WOD – MONDAY 29.08.22 –”WRONG DOUBLE”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Toes To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Clean Pull
5 Clean High Pull
5 Muscle Clean
5 Front Squats
5 Squat Clean

In a 7:00 Clock:
Build to a heavy Double Squat Clean
this bar should be heavier than what the
athlete is using in the workout.

CONDITIONING

“WRONG DOUBLE“

For Time:
21 Toes To Bar
15 Squats Clean #0.75BW
15 Toes To Bar
9 Squat Clean
9 Toes To Bar
6 Squat Clean

GWM WOW – SATURDAY WOD 06.08.22 “ WESLEY’S WOD”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up – Hand stand Push Up

CONDITIONING

“WESLEY’S WOD”

For Time (with a Partner)
Buy-In:
56 Box Jump-Overs #60-50
Then, 22 rounds of:
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans #52.5-35
Cash-Out:
1,108 meter Run

MWG WOD – THANKS GOD IT’S FRIDAY 22.07.22 – “CAMO”

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
Snatch – Burgener Warm Up

Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull

CONDITIONING
“CAMO”

FOR TIME in a min Time Cap
400m Run
30 Kb Snatch #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
30 Kb Snatch #24/16