Workout of the Month

WOM WOD -SATURDAY 08.04.23 – “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 weighted Run.

If you have a Vest or Body Armor, wear it.

compare to 16.04.22

WOM WOD -SATURDAY 16.04.22 – “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

CONDITIONING

Cash Out 2000 mt weighted Run.

If you have a Vest or Body Armor, wear it.

compare to 03.04.21

WOM WOD -SATURDAY 03.04.21 – “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

CONDITIONING

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

compare to 19.04.19

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

CONDITIONING

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

MGW WOM 290717 – “THE END”

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Muscle Ups

GYMNASTIC SKILLS & CONDITIONING
A) 3 sets of max unbroken Kipping HSPU
B) 3 sets of max unbroken Toes to Bar/Knee To Elbows
C) 3 sets of max unbroken Bar Muscle Ups/Chest To Bar
Rest as needed between sets and exercises

CONDITIONING
“THE END”
3 Rounds For Time
1,000m Row
directly into:
3 Rounds of Cindy*
directly into:
1 Rounds of DT**
Cash Out
200 Double Unders

*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ #60/40

WOM 300617 SPECIAL EVENT LA SAGRA DE…”LA CIAMMELLA A CANCELLU”

SPECIAL EVENT
LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
PRE & WARM UP
25 each with a PVC
Shoulder Dislocates, Shoulder Press, Overhead Squat,
Romanian Deadlift, Bent Row, Good Mornings; Then:
TABATA X2
Push Ups
Double Unders/Skip
Plate Ground To Overhead
Jumping Jack

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

TEAM EVENT 1
Get a group of 3 (1 Child -1 Girl -1 Man) together and complete this session that is guaranteed to push you all hard!
This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their run. The team should aim to complete as many rounds and as many reps in 8 minutes of the following:
200m run
Alternating burpees then 5 med ball squats
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.

EVENT 2
3 Rounds For Time
15 Cal Row/200 mt Run
12 Hang Power Snatch #40/30
9 Burpees
TIME CAP 10′
FOR SCALED, FOLLOW THIS SCHEME
12 – 9 – 6 #20/15

TEAM EVENT 3
One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 40 reps, then 30 reps, then 20, then 10, then finishing with 5 reps.
The classic I GO, YOU GO. Team members will be able to change their choice to complete the two 5 Rounds Exercise pairs.
Kettlebell swings #24/16
Push Ups
After finishing the 5 rounds, both team members will restart for complete 5 more rounds of 40, 30, 20, 10 and 5 reps of:
Dumbell Snatch #20/12.5
Box Jumps 60/50
CHILD SCALED AT
25-20-15-10-5 Wall Ball Pick Up/Push Ups
25-20-15-10-5 Ground To Overhead/Box Jumps#40

EVENT 4
“MEGAN”
For Time
21-15-9
Burpees
Kettlebell Swings #24/16
Double-Unders

WOM 150417 “VIA CRUCIS”

WARM UP
2 rounds
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Hips – Low Back – Shoulders

“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) #20/12.5 kg
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.

WOM 280117

WARM UP
800 MT; Then 2 Rounds of
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Hips – Low Back – Shoulders – Rope Climb

CONDITIONING

“BEAST 12”
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps #50/40
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings #24/16
30 Sit-Ups
20 Dumbbell Hang Squat Cleans #15/10
25 Back Extensions
30 Wall Ball Shots #9/6
3 Rope Climbs

WOM 161116 “Thank God The Month Is Over!”

Warm-up:
Jog 400 mt
50 Double Unders
40 Sit-ups
30 Push-ups
15 Squat jumps
Jog 400m

Mobility & Skills
Burgener Warm Up

“Thank god the month is over”
For Time
400 meter Run
Then 8 Rounds of:
10 Wall Ball #9/6
10 Ground-to-Overhead #43/29
10 Pull-Ups
10 Burpees Box Jumps Over #60/50
10 Floor Wipers
Then 400 meter Run

WOM 291016 A small detour to Tribute & Benchmark wod for 300 LIKE! …THANK’S!!!

Warm-up
500 mt Row
Then, 2 rounds of
5x/leg Box Step-Ups #50
10 Wall Ball #9/6
10 Hand-release push-ups
10 Sit-ups

Mobility& Skills
Dynamic Stretch

A small detour to Tribute & Benchmark wod for 300 LIKE! …THANK’S!!!

“THE 300 LIKE”
For Time
25 Chest to Bar
50 Deadlifts #61/43
50 Push-Ups
50 Box Jumps Over #60/50
50 Floor Wipers
50 Man Maker #15/10
25 Chest To Bar

Please Post Comment & Score!