Sit Ups

G WOD – WEDNESDAY 25.05.22 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat – Burpees

PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.

CONDITIONING

“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

*compare to 14.12.20

MG WOD -THANKS GOD IT’S FRIDAY 01.04.22 -BENCHMARK “ANNIE”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

EMOM 10′
Odd : 5/10 Double Under•
Even : 5 V Up

CONDITIONING
“ANNIE”*

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

target time 10 min – time cap 12 min

*compare to 10.12.21

COOL DOWN

3 Set:

:15 Hand Stand Hold
5 Strict Hnad Stand
5 Kipping Hand Stand Push Up

GW WOD – TUESDAY 09.02.21 –”BREAKS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Light Weight)
10 Burpees
10 Single Arm DB Front Rack Lunges (Change every 10)
10 DB Sit-ups, 30/20 lbs
10 DB Push Jerks (Change every 10)

CONDITIONING
“BREAKS ”

For Time:
40 Burpees
40 Single Arm DB Front Rack Lunges (Change every 10) #22,5/15
40 DB Sit-ups #22,5/15
40 DB Push Jerks (Change every 10) #22,5/15

G WOD – THURSDAY 12.11.20 – “JUMP IN THE TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

CONDITIONING
” JUMP IN THE TABATA ”
With a Running Clock in 32 minutes
Tabata Jumping Lunges
Tabata Push Ups
Tabata Tuck Jumps
Tabata Sit Ups

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

MGW WOD– MONDAY 10.08.20 – “ TURN AGAIN”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
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
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“TURN AGAIN”

4 Rounds For Time
500 mt Run
50 Sit Ups
20 Alternate Kb Snatch #24/16

WMG WOD – MONDAY 27.07.20 – “WRECK”

MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press

Warmup Set 1

5 Kb Goblet Squat
10 Calorie Row
15 Sit Ups

Warmup Set 2

3 Kb Goblet Thrusters
5 Calorie Row
10 Sit Ups

CONDITIONING

“WRECK“

5 Rounds For Time:
20 Kettlebell Goblet Thrusters #24/16
500 mt Row
30 Sit Ups

GM WOD – THURSDAY 27.02.20 – “ACTIVE RECOVERY”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU

G WOD – THURSDAY 06.02.20 – “ACTIVE RECOVERY”

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
AMRAP 10 (as many rounds possible in 10 minutes EASY )

10 RKB Swings #2/416
10 Burpees
10 Sit-Ups
10 Air Squats

MG WOD – TUESDAY 05.11.19 – “FITNESS POINT”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 DB Strict Presses
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

TAke 10′ to practice on Double Unders

20 Double-Unders
10 Toes To BAr
7/5 Calorie Row

CONDITIONING

“Fitness Point”

On the Minute x 20 (5 Rounds):
Minute 1 – Max Double-Unders
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest