WG WOD

WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.06.22

WG WOD – MONDAY 13.03.23 – “MY BIG FAT CHALLENGE”

WARM UP

AMRAP 8
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank

SKILLS & SPECIFIC WARM UP

GHD Sit Up

EMOM 10:
Odd: 3 Wall Walks
Even: 12 Bent Over Rows

CONDITIONING
“MY BIG FAT CHALLENGE”

4 Rounds For Time:
15 mt Axel bar Overhead Walking Lunge #43/30
30 AB-Mat Sit-ups

WG WOD – TUESDAY 28.02.23 – “KAREN MEET THE BAR”

WARM UP

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

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

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball Shot

EMOM 8′
5 TnG Power Clean #80% 1 RM

CONDITIONING
“KAREN MEET THE BAR”

150 Wall Ball #9/6
Starting at 0:00, perform 3 Chest To Bar at the start of each minute

WG WOD – BENCHMARK THURSADAY 23.02.23 – “LANE”

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

Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

CONDITIONING
“LANE”*

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups

Rest 3′ Every Set

Beginner

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups

Rest 3′ Every Set

*compare to 28.04.22

WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“BASIC SCHEME”*

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

*Compare to 26.04.22

WG WOD – MONDAY 13.02.23 – “THE ROAD TO THE OPENS”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

BUILD-UP IN 6:00
3 Heavy Push Press of the day

Then:

1 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“THE ROAD TO THE OPENS“

For Time:
50-30-20
Thrusters #30/20
Pull-ups

INT:

For Time:
50-30-20
Thrusters #20/15
Pull-ups

BEG:

For Time:
30-20-10
DB Thrusters #2X10/7
Jumping Pull-ups

WG WOD -THANKS GOD IT’S FRIDAY 03.02.23 – “DUSTER”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm up – Toes to Bar

In a 10 minute clock
Build to a heavy single power snatch

3-4 Sets
2 Power Snatch
4 Knee to Elbow

CONDITIONING
“DUSTER”

AMRAP 10:
5 Power Snatch #61/43
10 Strict Knee To Elbow

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 – THANKS GOD IT’S BENCHMARK FRIDAY 20.01.23 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 05.07.22

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-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