Fist Pump Friday 8-26-16
Strength Front Squats 5-3-1-1-1… *goal- finish heavier than previous weeks 3’s WOD 9:00min AMRAP Ascending ladder of 5 WB starting at 5. DU’s stay constant. 5 WB (20/14) 25 DU’s Cashout– ME pull-ups.
Author Archive for: andrew
Entries by Andrew Gonzales
Thankful Thursday 8-25-16
Strength 10:00min EMOM 3 DL + 5 Tuck Jumps (315/275/225/185/135/95/65) Pick weight/ you will stay same weight throughout 10min WOD 30 Cal Row, then 4 Rounds of 15 Box Jumps (24/20) 5 hang power (165/105) Then, 20 T2B and 400m run Cashout– 20 DB rear delt fly
Weightlifting Wednesday 8-24-16
Strength 5-3-1-1-1… Push Jerk WOD (95/65) 25 OHS 25 sit-ups 25 push-ups 25 Front Squats 25 sit ups 25 push-ups 25 OHS WL Snatch balance + OHS 5 sets Clean pulls 5 sets
Gymnastic Tuesday 8-23-16
Skill T2B progressions 1) Strict Knees to Elbows-use spot if needed (one person on each side) 2) Kipping knees to waist- goal is to keep a controlled kip 3) kipping T2B- 3 sets until failure. Measure= total reps WOD 20min AMRAP 10 Pull-ups 8 Burpees 16 Standing Barbell Twist (25/10) 200m run
Motivational Monday 8-22-16
Strength Hang Cleans (squat) 5-3-2-1-1… WOD “DT” 5RFT 12 DL (155/105) 9 HPC (155/105) 6 Push Jerks (155/105)
Faded Friday 8-19-16
Strength OHS 5-3-1-1-1… 20min time cap to establish 1RM WOD 5RFT 10 DL (115/75) 7 Power Snatches (115/75) 100m WB run (@50m mark-stop sign- complete 5 MBC’s) Cashout– HS hold in open space S
Teamwork Thursday 8-18-16
Skill Every 2:00min Complete (EMOM style) 7 rounds 1 rope climb/ 10 tire flips Or 2 rope climbs/ 5 tire flips Partner WOD Complete 18 min of alternating movements. Complete AMRAP. 15 WB 10 Broad jump burpees 20 sit-ups
Weightlifting Wednesday 8-17-16
Strength Front Squat 3-3-3-3-3 WOD 15min AMRAP 6 Clusters (135/95) 20 DU’s 30 KBS (62/35) Rest 1 min Weightlifting Pause Clean + Power jerk + Split 5 (1+1+1) Snatch grip Push Jerk- off rack 2-2-2-2 Cashout- 2x ME DIPs
Gymnastics Tuesday 8-16-16
Skill 7:00min AMRAP ME- Pull-ups 20sec / 40 sec rest WOD 10-9-8-7-6-5-4-3-2-1 T2B Box Jump overs (24/20) Back ext. Cashout– skin the cat/ or 10 kipps off rings
Motivational Monday 8-15-16
Warm-up Headstands/ wall walks Strength Push Jerk 3-3-3-3-3 Finish heavier than previous weeks 5’s WOD Run 400m Then 5 rounds of… 9 DL (225/135) 12 Squats 5 HSPU’s Then finish, 400m run. Fitness WOD 200m run Then 4 rounds of… 9 KB DL 12 Squats 10 HRPU’s/ or 2 wall walk Run 200m