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M WOD – THURSDAY 18.04.19 – “5k Run”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Run

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WMG – WEDNESDAY 17.04.19 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

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MG WOD – TUESDAY 16.04.19 – “TIP TOES”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar

SKILLS & SPECIFIC WARM UP

Kipping ( Toes To Bar – Pull Ups )
2 Rounds, ramping intensity on the second:

100 Meter Run, 5 TTB, 5 Burpees
100 Meter Run, 3 TTB, 3 Burpees

CONDITIONING

“Tip Toe”

For Time:
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

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W WOD – HEAVY DAY -MONDAY 15.04.19 – “SHOULDER PRESS”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.


SKILLS & SPECIFIC WARM UP 

Shoulder Press, Push Press, Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“SHOULDER PRESS”*
Every 1’30” Shoulder press
5-3-2-1-1- reps

Rest 3 minutes, then:
Bring Sally Up Squat Test #50%BW
*compare to 31.01.19

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GWM WOW – SATURDAY 13.04.19 – TRAIN WITH A COACH “TIC TAC”

MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row
12 Hollow body Rocks
12 Superman Hold
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bars

SKILLS & SPECIFIC WARM UP

Deadlift
2 Rounds, ramping intensity & weight on the second:

5 Box Jump, 5 deadlift 75%, 100 mt Run
5 Box Jump, 5 Deadlift 100%, 100 mt Run

CONDITIONING

“TIC TAC”

For Time

0:00-5:00:

12 Box Jump #60/50, 21 Deadlift #61/40, 200 mt Run

If completed before 5:00, then until 10:00:

15 Box Jump #60/50, 18 Deadlift #83/52, 200 mt Run

If completed before 10:00, then until 15:00:

18 Box Jump #60/50, 15 Deadlift #102/65, 200 mt Run

If completed before 15:00, then until 20:00:

21 Box Jump #60/50, 12 Deadlift #125/80, 200 mt Run

If completed before 20:00, then until 25:00:

27 Box Jump #60/50, 9 Deadlift #142/92, 200 mt Run

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WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN”


MOBILITY & WARM UP
300-200-100 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

Burgener warm up

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats


Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters

CONDITIONING

“Bogeyman”

30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30

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G WOD – THURSDAY 11.04.19 – “LITMUS TEST”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING


“LITMUS TEST”
EMOM For as Long as Possible
14 Burpees on the minute

Continue until you can no longer complete the 13 reps prescribed in under a minute. Score is the complete number of full rounds plus number of reps completed in the last round. Weren’t you in shape for the burpees contest? today you have the last chance to earn the shirt: club of the 500!



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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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GW WOD – MONDAY 09.14.19 – “Black & Blue”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
5 Slow Scap Retractions
5 Walkouts
5 Spiderman & Reach (each side)
30 sec Warrior Squats

SKILLS & SPECIFIC WARM UP

BleuClean – Clean warm up
Empty barbell 2 rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stict Presses (behind the neck)
5 Stiff Legged Deadlift

Add a very light load, followed by 2 Rounds of
5 Hi Hang Power Clean
4 Hang Power
3 Power Clean

2 Rounds:
3 Power Cleans, 3 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees
Rest 1 minute between.

One round at workout intensity:
5 Power Cleans, 5 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees

CONDITIONING

“Black and Blue”

5 Rounds for Time
10 Power Cleans #52/35
10 Bar-Facing Burpees

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