“Fran”tastic Tuesday 12-8
Group Warm up– Plank, Plank, Goose Strength Shoulder Press (strict press) 3-3-3-3-3 Go heavier than previous weeks 5’s WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups Fitness WOD available Cash out– 1000m row for time
Author Archive for: andrew
Entries by Andrew Gonzales
Motivational Monday 12-7
Warm-up Group EMOM 30sec work/30sec rest Strength Cleans 3-3-2-2-1-1 Fitness Front Squats 3-3-3-3-3 WOD Performance 7:00min AMRAP 6 Hang Snatches (95/65) 10 WB (20/14) Fitness 7:00 min AMRAP 15 KBS 10 Air Squats Rest 2:00min Cash out Then, 2:00min AMRAP ME 20m SB sprints (ball must touch ground every sprint) Group Stretch
Functional Friday 12-4
Strength Back Squat 5-5-5-5-5 WOD 5RFT 30 DU 20 Lunges 10 C2B Fitness 4RFT 100 Singles 20 Walking Lunges 15 Jumping Pull-ups
Thankful Thursday 12-3
Skill Headstands/ Handstands WOD 13:00min AMRAP Performance 200m Run 5 HSPU’s 6 Clean + Jerks (135/95) Fitness 200m run 10 sec. Handstand hold 15 KBS
Weightlifting/ Yoga Wednesday 12-2
Warm-up Burgener (Snatch) Warm-up Strength Snatch 3-3-3-3-3 Or OHS 3-3-3-3-3 WOD 3RFT 21-Box Jumps/ Step ups 15-Ring Rows 9- DL (225/135) Weightlifting Front Squats 1-1-1-1-1 Cleans Pulls 2-2-2-2
Weightlifting/ Yoga Wednesday 12-2
Warm-up Burgener (Snatch) Warm-up Strength Snatch 3-3-3-3-3 Or OHS 3-3-3-3-3 WOD 3RFT 21-Box Jumps/ Step ups 15-Ring Rows 9- DL (225/135) Weightlifting Front Squats 1-1-1-1-1 Cleans Pulls 2-2-2-2
Terrific Tuesday 12-1
Strength/ Skill Strict Press 5-5-5-5-5 WOD Row 500m, then 10-9-8-7-6-5-4-3-2-1 WB Burpees Cashout– ME Dips 2 sets
Motivated Monday 11-30
Strength DL 5-5-5-5-5 Increase weight every set WOD Performance 50 Front Squats (75/55) 100m MB run (20/14) 40 Sit-ups 100m MB Run 30 Pull-ups 100m MB Run 20 Power Cleans (135/95) 100m MB Run 10 T2B 100m MB Run Fitness 50 air squats 100m run 40 sit-ups 100m run 30 box jump pull-ups 100m run […]
Black Friday 11-27
Strength Cleans 5@ warm up 3 @ 65% 5 @ 75% 3 @ 85 % 1+ @ 95% WOD 2 min ME cal Row Rest 1 min 2 min ME WB Rest 1 min 2 min ME Power Snatches (95/65) Rest 1 min 2 min ME bear crawls (10m) Cash out- sled push 100m
Turkey Day EVE 11-25
No Strength WOD-“Filthy Fifty” Scale- “Dirty Thirty”