Tuesday 8-18-20
warm- up gymnastic warm-up Skill practice transition from Pullups to T2B – Kipping and butterfly and Dead Lift 8-8-5-5-3-3 WOD 13min AMRAP 6 Pull-ups 7 T2B 35 DU’s 10 GHD sit-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 8-17-20
Strength Back Squat 5-5-5-5-5 WOD 3RFT 18 DB front rack lunges (50/35) 10 Hang Power Cleans (135/95) 10 push jerks then, 30 Burpees
Monday 6-29-20
Strength Back Squat 10-10-10-10 WOD 10-9-8-7-6-5-4-3-2-1 Power Snatches (115/75) T2B 13min time cap
Friday 6-26-20
Warm -up BB group clean warm up no skill- warm up to weight for WOD WOD 8 RFT 5 Power Cleans (205/125) 12 pull-ups 8 Burpees Rest 1 min after every round
Thursday 6-25-20
Conditioning Row 5oom x 4 Rest in between sets/ measure is your slowest time (not fastest) WOD Complete in any order- For Time 120 WB (20/14) 100 Push-ups 120 DU’s
Wednesday 6-24-20
Strength Push Jerks 5-5-5-5-5 WOD 15-13-11-9-7 DL (225/145) HSPU’s (scale reps as needed) goal= 7-12min
Tuesday 6-23-20
Skill Ring Muscle up progressions/ drills 1- False grip ring rows 2- False grip turn over/ transition (heels stay on ground) 3- False grip ring pull-ups/ or strict bar pullups do 2 sets each EX, 5-10 reps each set. do at least 5 unboken, scale as needed. WOD 5RFT- 15min time cap 5 Bar Muscle […]
Motivational Monday 6-22-20
Warm-up squat mobility/ group BB Warm-up strength Hang Squat Snatch 3-3-3-3-3 Wod ”Incredible Hulk” 20min AMRAP 5 DL 5 HPC 5 FS 5 PP 5 BS (115/75)
Friday 6-19-20
Strength Push Press 5-5-2-2-2-2 WOD 8min AMRAP 3 bench press (185/105) 25 DU’s cashout– OH Tricep Ext. 4×8
Thursday 6-18-20
Strength DL 5-5-5-5-5 Partner WOD 20min AMRAP alternate movements cal row (15/12) 10 T2B 5 BOB + 3 Squat Cleans (185/115)