Entries by Andrew Gonzales

Motivational Monday 2-1-16

Strength 3 Power Cleans + 6 Back Squats Increase weight with every set of cleans, AHAP.  Back Sqats will be done off the rack immediately after each clean set @ 60-70%. WOD 10:00min AMRAP 8-T2B 5- (275/155) 15- Tuck Jumps Fitness 10- Knees To Waist 10- KB DL 15- Tuck Jumps Cash out– Group Stretch […]

Flex Friday 1-29

Skill Clean Technique *bar work to prepare for “DT” WOD “DT” 5RFT 12 DL (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)    

Tactical Thursday 1-28

Strength/ Skill Sprints 8- ME 40m sprint WOD 2RFT 50 DU’s 40 KBS (62/35) 30 Box Jumps (30/24) 20 Ring Rows Rest 1 min Cash out– 10 pistol   

Yoga/ Weightlifting Wednesday 1-27

Strength Clean and JerK 2-2-2-2-2… WOD  12:00min AMRAP 8 FS (135/95) 12 Back Extensions 200m SB Run Cash out– 1:00 ME tire flips WL DL 3-3-3-3-3 Behind neck Snatch grip PP 2-2-2-2 Bent Rows 3-3-3-3-3   

Motivational Monday 1-25

Strength 5-3-1-1-1… OHS Establish 1RM WOD 5:00min AMRAP  8 Power Snatches (95/65) 18 WB (20/14) 2:00min run/ rest *must run 200m, remaining time will be your rest period 5:00 min AMRAP  Start where you left off. Measure= total rounds + reps complete Cash out- 20 Strict Push-ups    

Flex Friday 1-22

Group warm-up Strength Back Squat 8-8-8-8-8 *All sets at 60-65% of 1RM *Focus on depth and Speed! *ME 100m sprint will be done after each set.  WOD 7RFT 3 Squat Cleans (165/95) 6 T2B 25 DU’s Cash out– 10 HSPU/ handstand negatives