Tag: WMG WOD

WOM WOD -THANKS GOD IT’S FRIDAY 19.04.19 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.


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MGW WOD – WEDNESDAY 10.04.19 “Watch Out For Burns”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings


SKILLS & SPECIFIC WARM UP
Rope Climb – DB Snatch

10/7 Cal Light Row + 4 Chest to Bar
10/7 Cal Moderate Row + 8 Alt DB Snatches
10/7 Cal Hard Row + 1 Rope Climb/4Chest To bar + 4 Alt DB Snatches

2 Round, increase intensity
10/7 Calorie Row + 4 Chest To Bar + 4 Alternating DB Snatches + 3/4 Rope Climb

Rest 1:00

CONDITIONING

“Watch Out For Burns”

7 Rounds For Time
15/12 Calorie Row
12 Chest To Bar
8 Alternating DB Snatch #25/15
Every Round 1 Rope Climb

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WMG WOW – SATURDAY 06.04.19 – TRAIN WITH A COACH “CRAZY HULK”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

3 Rounds:
1:00 / :45s / :30s Row
After each Round, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)

2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 AB-Mat Sit-Ups

1 Round:
2:00 Laying Front Rack Stretch

2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the Kettlebell & Barbell

2 Round, at low intensity (walk-through pace).
5×10 mt shuttle sprint
4 Alternating Kb Hang Clean & Jerk 4 Box Jump Over
12/8 cal Row

CONDITIONING

“Crazy Hulk”

For Time:
50 Kb Hang Clean and Jerks #24/16
50 x10mt Shuttle Sprint 50 Toes To Bar
50 Single Arm Kb Thrusters #24/16
50 Cal Row
50 Box Jump Over #60/50 Every 50 Reps 5 D-Ball over The Shoulder

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WMG WOD -THANKS GOD IT’S FRIDAY 29.03.19 – “JACKIE PLAY BALL”


MOBILITY & WARM UP
500-350-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump
1 Round 10 Double Unders 5 Wall Ball, 5 Box Jump Over
1 Round 10 Double Unders, 7 Wall Ball, 4 Box Jump, 5Wall Ball, 5Box Jump Over

CONDITIONING
“JACKIE PLAY BALL”
3 Rounds For Time
50 Wall Ball #9/6
40 Double Unders
30 Box Jump Over #60/50

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WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

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
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Toes To Bar

CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar

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MGW WOD -THANKS GOD IT’S FRIDAY 22.03.19 – “1X12… EQUAL 19.5”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
15 AB-Mat Sit Ups
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Empty bar Deadlifts
Cossack Squats
Rest 1:00

SKILLS & SPECIFIC WARM UP

Deadlift, Kipping

CONDITIONING

“1X12… EQUAL 19.5”
3 Rounds for time
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Pull Ups
1:00 Row+18 AbMat Sit-Ups
1:00 Airdyne+12 Deadlifts #102/70

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WMG WOD -THANKS GOD IT’S FRIDAY 08.03.19 – “ONE MINUTE FOR 19.3”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms


2 Rounds 
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

CONDITIONING

ONE MINUTE FOR 19.3

EMOM 20 Minutes:
Minute 1 – 5 Pausing Overhead Squats #50% 1RM Snatch
Minute 2 – 25 Double Unders
Minute 3 – 8 Suitcase Deadlift + 6 DB Hang Clean & Jerk
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Row/Bike



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WMG WOD – WEDNESDAY 06.03.19 “RAINBOW”

MOBILITY & WARM UP

2 Rounds: :30s Light Row + :30s Reverse Samson :30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats :30s Fast Row + :30s Walkouts + 10 Good Mornings

SKILLS & SPECIFIC WARM UP 5 Clean Deadlifts3 Hang Muscle Clean3 Hang Power Clean3 Push Press3 Push Jerk
2 Rounds 10 Double Unders, 5 Deadlift #50/75%, 6 Lateral Burpees, 2 Strict Pull Ups

CONDITIONING “RAINBOW”, 20 minute Time Cap: 8 Deadlifts #100/70 20 Lateral Burpees 50 Double Unders 1 Rope Climb 8 Ground To Over Head #60/40 20 Toes To bar 50 Double Unders 1 Rope Climb 8 Deadlifts #100/70 20 Chest To Bar Pull Ups 50 Double Unders 1 Rope Climb

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WMG WOD -THANKS GOD IT’S FRIDAY 22.02.19 – “THE DAY BEFORE”

MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Overhead Squats

CONDITIONING

On the Minute x 16
Minute 1 – 10 DB Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches #22,5/15
Minute 4 – 40 Sec Wall Climb
 

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WMG WOD – TUESDAY 26.02.19 – “NUTCRACKER”

MOBILITY & WARM UP

2 Rounds, at low intensity:
2’30” Easy Run, into…
3 Rounds:
30 sec Walkouts
30 sec Banded Good Mornings
30 sec Reverse Samson

SKILLS & SPECIFIC WARM UP

Deadlift – Jerk
3 Rounds, steadily building in two items:Weight on the deadlift barbell, finishing with our workout loading on the third.

Barbell Warmup
2 Rounds, starting with a light BB & DB and moving to a moderate:
5 Deadlifts
3 Hang Muscle Cleans
2 Dumbell Strict Presses + 2 Push Presses
2 Dumbell Hang Clean and Jerk (each side)

3 Rounds, steadily building in two items

6 Kb Hang Clean and Jerks (3 each side)
30 Sec Row
4 Facing the Bar Burpees
3 Deadlifts

CONDITIONING  “NUTCRACKER” AMRAP 16:
30 Kb Clean and Jerks 24/16
(athletes complete 5 reps on a single side, before alternating )
25/18 Calorie Row
20 Barbell-Facing Burpees
15 Deadlifts 100/70

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