Tag: Training Hard

W WOD – THURSDAY 29.09.22 – “HEAVY DAY THRUSTER”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Thrusters

2 Set x 7 Reps, empty barbell

5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)

1 Thruster (next weight should be your starting weight in the work-
out)

CONDITIONING
“THRUSTERS”

12 Sets For Load:
1 Thrusters every 2 minutes

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MG WOD – THANKS GOD IT’S FRIDAY 16.09.22 – “ALTERNATING TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Toes To Bar

CONDITIONING
”ALTERNATING TABATA”

Tabata 8 x :20/:10 rest 1′
Cal Row
Toes To Bar
Double under
Hand Stand Push up

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W WOD -THANKS GOD IT’S FRIDAY 09.09.22 – “KAREN”

MOBILITY & WARM UP

AMRAP 10:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

MOBILITY & SKILLS
Wall Ball

CONDITIONING
“KAREN “
For Time
150 Wall Ball Shots #9/6

THEN

BRING SALLY UP AIR SQUAT


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WMG WOD -THURSDAY 08.09.22 – “WHAT DO YOU REMEMBER?”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Push Jerk – Clean

2 Rounds, Building in Intensity:
2 Deadlift + 4 Hang Power Clean + 6 Push Jerk
15 cal Row Double + 15 double Unders + 100 mt Run
5 Ring Row + 6 Box Jump + 15 Walking Lunges

CONDITIONING
“WHAT DO YOU REMEMBER?”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

Rest 3′

AMRAP in 6 Minutes
500 Meter Row
50 Double-Unders
500 mt Run

Rest 3′

AMRAP in 6 Minutes
15 Ring Rows
30 Box Jump #60/50
45 Walking Lunges

Complete all three AMRAPs including rest 3 minutes 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; 500 mt run = 50; 500 meter Rowing = 50).

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MG WOD -WEDNESDAY 07.09.22 – “RUN BEHIND CINDY”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Air Squat – Push Up

Set 1
200m Run (easy pace)
5 Pull Ups

Set 2
200m Run (moderate pace)
10 Push Ups

Set 3
200m Run (fast pace)
15 Air Squats

Set 4
200m (1k peace)
5 Pull Ups – 10 Push Ups – 15 Air Squats

CONDITIONING
“RUN BEHIND CINDY”

4 Rounds For Time:
200m Run
15 Pull Ups
200m Run
30 Push Ups
200m Run
45 Air Squats

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WMG WOD – SATURDAY 14.05.22 – “THE INFINITE EMOM OF Z”

MOBILITY & WARM UP
On a 8:00 Clock
10 PVC Pass Throughs
10 DB Single-Arm Push Press / Arm
10 Wall Squats
10 Scap Pull-ups
20 Single Unders

MOBILITY & SKILLS
SNATCH – CLEAN

CONDITIONING
“DESPERATE HOUSE”

EMOM 12′
10 Power snatch #35/25
10 Toes To Bar

Rest 3:00


EMOM 12′
6 Devil Press #22,5/15
15 Cal. Bike

Rest 3:00


EMOM 12′
30 Double Unders
10 Hang Power Clean #45/30

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W WOD – THANKS GOD IT’S FRIDAY 06.05.22 – “HEAVY DAY SNATCH”

MOBILITY & WARM UP

2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SNATCH”

7 Rounds for Load
1 Snatch

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G WOD – THURSDAY TEST 05.05.22 – “CHELSEA”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

10′ MIN. PRACTICE PULL UP

CONDITIONING
“CHELSEA“

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

  • If you fall behind the clock,
    keep going for 30 minutes and
    see how many rounds you can
    complete.
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WG WOD – THURSADAY 28.04.22 – “ALL OUT INSANE”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up

CONDITIONING
“ALL OUT INSANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #50% BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

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WMG WOD -WEDNESDAY 13.04.22 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

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 28.03.18

Complete all three AMRAPs including rest 3 minutes 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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