Tag: Shuttle Sprint

M WOD – MONDAY 18.11.19 – – “ DEATH BY 10MT ”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running – Double Unders

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 23.11.17

Rest 5′ Then:

B) In 10′ Find Your Max Unbroken
Double Unders

SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS

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GWM WOD – WEDNESDAY 12.11.19 – “JUMP PIGGYBACK”

MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

2 rounds  rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run

*Switch After Fully Completed Round

CONDITIONING

” Jump Piggyback “

Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run


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WMG WOD – WEDNESDAY 05.11.19 – “HANGRY JACKIE”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 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

5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups

*compare to 24.07.19

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GM WOD – MONDAY 19.08.19 – “WELCOME BACK”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 5x10mt Shuttle

CONDITIONING

“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run

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MGW WOW – SATURDAY 20.04.19 – TRAIN WITH A COACH “WRECK YOURSELF”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each round, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
3-5 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP
Not for time, and at low intensity…
200 Meter Run (no bag)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans

Load the bar for workout intensity. Followed by, a confirmation round at planned “workout intensity”:

100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run

CONDITIONING 10.30

“Wreck Yourself”

For Time:
400m Bag Run
400m Run (no bag)
3 Chest To Bar, 9 Squat Cleans #52/38
400m Run
400m Meter Run (no bag)
6 Chest To Bar, 15 Squat Cleans
400m Run
400m Meter Run (no bag)
9 Chest To Bar, 21 Squat Cleans

CONDITIONING 13.30

Squat Clean Complex

5 Sets, OT3:00:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

“Wreck Yourself

For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans #61/43
800m Wreckbag Run
4 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 21 Squat Cleans

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WMG WOW – SATURDAY 06.04.19 – TRAIN WITH A COACH “CRAZY HULK”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
1:00 / :45s / :30s Row
After each Round, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)

2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 AB-Mat Sit-Ups

1 Round:
2:00 Laying Front Rack Stretch

2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the Kettlebell & Barbell

2 Round, at low intensity (walk-through pace).
5×10 mt shuttle sprint
4 Alternating Kb Hang Clean & Jerk 4 Box Jump Over
12/8 cal Row

CONDITIONING

“Crazy Hulk”

For Time:
50 Kb Hang Clean and Jerks #24/16
50 x10mt Shuttle Sprint 50 Toes To Bar
50 Single Arm Kb Thrusters #24/16
50 Cal Row
50 Box Jump Over #60/50 Every 50 Reps 5 D-Ball over The Shoulder

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WM WOD – THURSDAY 20.09.18

MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Pull-Ups
5 Wall Squats

SKILLS
Clean Warm Up

STRICT GYMNASTICS
3 Rounds, Not for Time:
15″ L-Sit Hold
20″ Superman Hold
35″ Hollow Body Hold

Then: Start With the empty bar, 3 “Complexes”
and reaches the weight with which to do 15 repetitions unbroken
Deadlift
Deadlift High PullFront Squat
Power Clean
Squat Squat Clean

CONDITIONING
15-12-9 Clean #60/40
100mt Shuttle Sprint

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WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty Bar)
10 Front Squat (Empty Bar)
10 Sumo Deadlift High Pull (Empty Bar)
10 Hand-release push-ups

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING*
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 12.04.17

Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

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M WOD 050617

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats

MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running

CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 14-10-16

Directly into

B) Intervals
Row 10x250m
Rest for 2/1

SCORE IS TOTAL ROUNDS RUN + CAL ROW

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MG WOD 170117

WARM UP
5 minutes Practice Double Unders
10 Inch Worm
15 Push Ups
20 Jump Squats
15 Burpee Broad Jumps
10 Box Jumps any height
Jog 400m

MOBILITY & SKILLS
Kipping – Pull Ups – Handstand Push Ups

ACCESSORY WORK
EMOM 12 minutes
Even minutes – Max Toe To Bar in 30 Sec
Odd minutes – Max Double Unders in 40 Sec

Rest 5′

CONDITIONING
5 Rounds For TIme
100 meter Shuttle Sprint
10 Pull-Ups
100 meter Shuttle Sprint
10 Deficit Handstand Push Ups (10k plate)
30 seconds Rest

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