WOD

W WOD – THURSDAY 30.11.23 – “DISRUPTED DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – 40mt Bear Crawl
Station 2 – 10 Empty Barbell Romanian Deadlift
Station 3 – :50s Warrior Squats
Station 4 – 10 Alternate OH Lunges
Station 5 – 10 Muscle Clean

SKILLS & SPECIFIC WARM UP
Deadlift – Hang Clean – Jerk

5 sets for load:
3 BB hang power cleans
3 BB push jerks
– Build to your heaviest set.

1 set:
9 BB deadlifts
6 BB hang power cleans
3 BB push jerks

CONDITIONING
“DISRUPTED DT”
Every 3:00 for 7 rounds:
12 deadlifts #70/43
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

WG WOD -WEDNESDAY 29.11.23 – “HIP QUESTION”

MOBILITY & WARM UP

3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left

SKILLS & SPECIFIC WARM UP
DB Snatch Progression:

2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches

Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump

2 sets:
4 alternating DB hang power snatches
4 box jump-overs

CONDITIONING

“HIP QUESTION”

8 rounds for time:
8 alternating DB hang snatches #22.5/15
8 box jump-overs #75/60

Wg WOD – BENCHMARK MONDAY 27.11.23 – “MAKE A BEAUTIFUL SMILE”

MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull – Kipping – Toes to Bar

2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Deadlifts High Pull, 2 Toes to Bar
3 Deadlifts High Pull, 3 Toes to Bar
4 Deadlifts High Pull, 4 Toes to Bar

“MAKE A BEAUTIFUL SMILE”

For Time:
21 – 15 – 9
Sumo Deadlifts High Pull #52/35
Toes to Bar

Post-workout:
EMOM 10:
5 barbell good mornings #52/35

WM WOD -PARTNER SATURDAY 25.11.23 – “NOT FOR EVERYONE, BUT FOR ANYONE” – aka “happy birthday ciaccarello”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH PRESS

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press

CONDITIONING

” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:

34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg

Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster

WG WOD -THANKS GOD IT’S FRIDAY 24.11.23 – “MIRROR ON THE WALL”

MOBILITY & WARM UP

3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left

SKILLS & SPECIFIC WARM UP
Wall walk Progression:

2x :30 shoulder taps
2x :30 shoulder taps in pike
2x :30 partial wall walk
2x :30 wall walks

DB Snatch Progression:

2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches

2 sets:
2 wall walks
4 alternating DB snatches

CONDITIONING

“MIRROR ON THE WALL”
For time:
30 alternating DB power snatches #22.5/15
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

Post-workout:
8 sets for reps:
:20 hollow rocks
:10 rest

W WOD – HEAVY THURSDAY 23.11.23 – “BACK SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Back Squat

BACK SQUAT LOADING
1 Set
10 Back Squats (barbell)
3 Sets
3 Back Squats (increasing load)
1 Sets
5 Back Squats (moderate weight or desired starting weight)

CONDITIONING
“BACK SQUAT”

Every 2.30 min x 7 sets
5-5-5-5-5-5-Drop Off -10% x 3 drop set 10-10-10 or untill failure
Back Squat

Then:

100 Weighted Sit Ups for time #DB 22.5/15

Beginner Option:
Back squat 8-8-8-8-8

MW WOD – WEDNESDAY 22.11.23 – “NANCY WAS WRONG”

WARM UP

1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks

1 set:
10 wall-ball front squats
10 push-ups to down dog

1 set:
10 wall-ball push presses
10 up-downs

1 set:
10 wall-ball shots
10 burpees over the object

SKILLS & SPECIFIC WARM UP

Overhead squat – Squat Therapy

On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.

CONDITIONING
“NANCY WAS WRONG”

5 rounds for reps:
On a 3:00 clock:
400 mt Run
AMRAP Overhead Squat #52/35
Rest 1:00 between rounds.

GW WOW – TUESDAY – 21.11.23 – “FULL BODY TESTER”

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP
KB swing – Push Press

5 Deadlift
5 Muscle Clean
5 Power Clean
5 Push Press

PUSH PRESS BUILD-UP IN 8:00
Heavy triple of the day

Then:

1 Set:
:20 HR Push Ups
Rest :10
:20 KB Swing #workout weight
Rest :10
:20 Air SquatRest
Rest :10
:20 Push Press #workout weight

CONDITIONING

“FULL BODY TESTER“

AMRAP 14
20 Hand Release Push Ups
20 KB Swing #24
20 Air Squats
20 Push Press #43/30

gM WOD – benchmark monday 20.11.23 – “the ghost”

MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row

CONDITIONING
“THE GHOST”

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.

Target: 80-100 calories; 60-90 burpees; 300+ double-unders.

W WOD – THANKS GOD IT’S HEAVY FRIDAY 17.11.23 – “SQUAT SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Then:

5 Snatch-grip deadlift #Empty Barbell
5 Snatch-grip deadlift to mid-thigh
5 Snatch-grip deadlift and shrug
5 Muscle snatch
5 Overhead squat
5 Hang squat snatch
5 Snatch

CONDITIONING

“SQUAT SNATCH”

Every 2 Min x 10 sets for load:
2 snatches
Start light, and add weight as technique allows, working up to a heavy set of 2.
For any missed rep, reduce the load by 10% or more and continue in the next round.

Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
40 mt Handstand walk

Our Latest News

“MAKE A BEAUTIFUL SMILE”