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MG WOD – SATURDAY 06.03.21 – “HIGH BPM”

MOBILITY & WARM UP

2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

SKILLS & SPECIFIC WARM UP

Running Warm Up
2 Rounds: Not For Time
200Mt Run
10 Burpees

CONDITIONING

“HIGH BPM”

6 rounds for time:
400 Mt Run
25 Burpees

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WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING
“HANDS UP AND DOWN”

For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up

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WMG WOD –THURSDAY 05.03.21 – “STONKS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster

SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar

CONDITIONING
“STONKS”

AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar

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GW WOD – WEDNESDAY 03.03.21 –”OPEN 17.1”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over

CONDITIONING
“OPEN 17.1”

For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins

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MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

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
Clean – Push Jerk

CONDITIONING

“TABATA 8 x 20/10”

Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements

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M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“CALF DESTROYER“

4 rounds for time:
400 mt Run
75 Double Unders

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MW WOD – SATURDAY 27.02.21 –”OPEN 19.1”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row

CONDITIONING
“OPEN 19.1”

AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row

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MG WOD – THANKS GOD IT’S FRIDAY 26.02.21 – “FINALLY”

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping

CONDITIONING
“FINALLY”

6 Rounds For Time
9 Toes-to-Bar
12 Push-ups
Run 200m

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W WOD –THURSDAY 25.02.21 – “DEADLIFT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes

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