WM WOD

MW WOD THANKS GOD IT’S BENCHMARK FRIDAY – 10.03.23 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”*

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

*compare to 24.10.22

WM WOD -TUESDAY 07.02.23 – “DOUBLE POWER”

WARM UP

Set 1 | 3:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 3:00
:30 Bike (row or ski if necessary) (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs
Set 3 | 3:00
:30 Bike (row or ski if necessary) (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

SKILLS & SPECIFIC WARM UP
Jerk – Double Unders

EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

1-2 Sets:
5 DB Push Jerks (workout weight)
5 Double Unders
5 Weighted Step-ups
5 Double Unders

CONDITIONING
“DOUBLE POWER”

3 Rounds For Time:
25 DB Push Jerks #22.5/15
50 Double Unders
25 Weighted Step-ups #60/50
50 Double Unders

MW WOD – WEDNESDAY 11.01.23 – “RENEWED NANCY”

MOBILITY & WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats

CONDITIONING

“RENEWED NANCY”

5 Rounds For Time
50 Double Unders
10 Overhead Squats #43/30

– Beginner: 12-18+ minutes
– Intermediate: 10-12 minutes
– Advanced: 8-10 minutes
– Elite: <8 minutes

WM WOD -THANKS GOD IT’S FRIDAY 25.11.22 – “LAVA”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat

EMOM 7:
1 POWER CLEAN #build heaviest of the day

Set 1:
10 Front Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Front Squats #30/20
100m Jog
Set 3:
6 Front Squats #35/25
100m Run
Set 4:
4 Front Squats #Workout weight
200m Run

CONDITIONING

“LAVA”

FOR TIME
20 Front Squats
200m Run
15 Front Squats
400m Run
10 Front Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.

WM WOW – SATURDAY 03.09.22 –”“ONE & HALF CHIPPER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Double Unders

2 Rounds Not For Time:
20 Double Unders
10 Wall Ball

CONDITIONING

“ONE & HALF CHIPPER”
For time
50 Wall Ball #9/6
100 Double Unders
1000 mt Run
100 Double Unders
50 Wall Ball #9/6

WM WOW – SATURDAY 27.08.22 –”CIRCADIAN RHYTHM”

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

Clean & Jerk – Snatch

5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch

100 mt run every 5 reps

CONDITIONING

”CIRCADIAN RHYTHM”
15-12-9-6-3
Single Arm Devil Press #22.5/15
200 mt Run
Rest Untiln 12′

15-12-9-6-3
Clean & Jerk #52/35
200 Mt Run
Rest Untiln 24′

15-12-9-6-3
Power Snatch #35/25
200 Mt Run
Time cap each set 8 min

WM WOD – THANKS GOD IT’S FRIDAY 19.08.22 – “SWEET TABATA”

MOBILITY & WARM UP

AMRAP 6 Min

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg

WM WOD – TUESDAY 19.07.22 – “DAMN SWING

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

SKILLS & SPECIFIC WARM UP

KB CLEAN & SNATCH REVIEW FOR 10:00

5 Reps on each arm

1) Single Arm KB Swing / Arm
2) Single Arm KB High Pull / Arm
3) Assisted KB Clean
4) KB Snatch

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

compare to 27.09.19

MW WOD – THURSDAY 07.07.22 – “FREESTYLE NANCY”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

CONDITIONING

“FREESTYLE NANCY”*

10 Rounds For Time
300 mt Run
10 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes

WM WOD -WEDNESDAY 16.03.22 – “NEW GIRL”

MOBILITY & WARM UP

AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Squat Snatch

5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch

EMOM 10′

1 Squat Snatch + 1 Overhead Squats

Build in Weight

CONDITIONING

“NEW GIRL”

3 Rounds For Time:
10 Overhead Squats #61/40
50 Double Unders