W WOD – HEAVY WEDNESDAY – 27.04.22 – “FRONT SQUAT” W WOD – HEAVY WEDNESDAY – 27.04.22 – “FRONT SQUAT”
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W WOD

Home / Posts Tagged "W WOD"

Tag: W WOD

W WOD – HEAVY WEDNESDAY – 27.04.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

MOBILITY & SKILLS WORK
Front Squat

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

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W WOD – THURSDAY – 21.04.22 – “FLOOR PRESS”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10

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W WOD – TUESDAY 14.04.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“HEAVY DAY BACK SQUAT”*

9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10

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W WOD – HEAVY WEDNESDAY – 30.03.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

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

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“SHOULDER PRESS”

5 Sets For Load:
5 Shoulder Press

COOL DOWN & SKILL WORK

3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

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W WOD – MONDAY – 28.03.22 – “NICKMAN”

MOBILITY & WARM UP

AMRAP 10:
5 Alternating Ring Rows With Partner
5 Synchro Up-Downs With Partner
5 Synchro DB Deadlifts /Arms
5 Synchro Sit-ups

MOBILITY & SKILLS
Pull Up ( Strict – Kipping )

4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Snatches / Partner
Farmer Carry Test:
• Each partner carries one of their workout DBs for an unbroken
100m.

CONDITIONING
“NICKMAN”

10 Rounds For Time w/ a Partner:
200m Unbroken DB Farmer Carry #22.5/15 Change Hand every 50 mt
10 Weighted Pull-ups #15/10
20 Alternating DB Power Snatches #22.5/15

Alternate work and rest with a partner.

Time cap 30′

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W WOD – MONDAY – 21.03.22 – “PUSH PRERSS”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
Set 4
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)

MOBILITY & SKILLS
Push Press

Set 1
10 Barbell Strict Press
10 Superman Arch
Set 2
10 Dip Drive (Barbell in Rack)
10 V-ups
Set 3
10 Push Press (Barbell)
10 Burpees over the bar
Set 4
3 Sets x 3-5 Push Press

CONDITIONING
“PUSH PRESS”

5 Sets For Load:
5 Push Press

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W WOD – TUESDAY 15.03.22 – HEAVY DAY “HANG POWER CLEAN & JERK”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk

buil in 7 min first attempt

CONDITIONING
“HANG POWER CLEAN & JERK”*

Every 3 min per 21 min
3 Hang Power Clean & Jerk

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W WOD – BENCHMARK MONDAY – 07.03.22 – “ISABEL”

MOBILITY & WARM UP

4 Sets
:20 Toe Touch + Jump

Rest :10
:20 Mountain Climbers

Rest :10

MOBILITY & SKILLS
PVC Snatch

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

EMOM 10′

Build up with a 3-position
power snatch

CONDITIONING
“ISABELL”
*

For Time:
30 Snatches #61/43

Int. #43/30

Beg. #20/15

*Compare to 20.04.21

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W WOD – THANKS GOD IT’S FRIDAY 04.03.22 – “FRONT SQUAT”

WARM UP
MOBILITY & WARM UP

Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers

MOBILITY & SKILLS
Front Squat

Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba

CONDITIONING
“FRONT SQUAT”

EVERY 2′:30″

5 Sets For Load:
10 Front Squats

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WMG WOD – THURSDAY – 24.02.22 – “HEAVYDAY SURPRISE”

MOBILITY & WARM UP

EMOM 5′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 5′
:30 Single Unders
:30 Alternate Lunges

SKILLS & SPECIFIC WARM UP
Push Jerk

Push Jerk
3 Sets x 3-5 Reps (Building up in weight)


1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups

CONDITIONING

“HEAVYDAY SURPRISE”*

FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk

Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set

Read More

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