Functional Friday 10-2
Strength Clean Complex 1 Power + 1 Hang Squat Clean + 2 Front Squats WOD 7:00min AMRAP 7 Back Squat (135/95) 7 Push ups on bar Cashout– 30 DB over head tricep ext.
Author Archive for: andrew
Entries by Andrew Gonzales
Teamwork Thursday 10-1
Strength Pull-ups 7:00 EMOM (20 seconds work/ 40secs rest) Partner WOD 400m run / Jump rope (both partners must do the run) 50 KBS (62/35)/ air squats 40 S2OH (115/75)/ back extensions 30 T2B/ plank 20 Tire Flip Jump throughs 10 Bear Complexes (alternating, 115/75)
Weightlifting Wednesday 9-30
Strength Back Squats 10- Warm up 5-55% 3-65% 3-75% 3×3-85% Weightlifting Clean pulls 3-3-2-2-2 Bent Rows 5-5-5-5 WOD 500m row, then 3 rounds 5 DL (275/165) 10 Burpee box jumps
Tanktop Tuesday 9-29
Strength Push Jerk 5-5-5-5-5 12:00min AMRAP 8 Dips 20 WBSU’s 15 Slam balls (20/10) Cashout- Max Effort bench- 135/65#
Motivational Monday 9-28
Group warm up-tabata 8 different EX’s/ snatch work Strength 3 OHS 10:00min EMOM Pick a weight that will challenge you. If had to, Rx weight would be (135/85) may come off rack. Goal- do a squat snatch for 1st rep. WOD 200m Run 7 Squat Cleans (135/95) 15 Ring Rows 200m Run 7 Hang Squat Cleans 15 […]
Functional Friday 9-25
Strength DL 5-5-3-3-3-3 WOD 3RFT Row 25 cal 8 Hang cleans (135/95) 30 WB Rest 1min
Gymnastic Thursday
Skill Headstands- progressions WOD 2RFT 25 Box Jumps (24/20) 25 HRPU’s 25 C2B 25 sit-ups Cashout- max hand stand push-ups 1min
Weightlifting Wednesday 9-23
Strength Snatch 2-2-2-2-2… Work to 80% of 1RM Weightlifting 2 Push jerk + 1 Split Jerk 5 sets Bent rows 5-5-5-5-5 WOD 3RFT 400m run 15 S2oh (115/75) 10 Burpees
Tanktop Tuesday 9-22
Strength Back Squat 5 @ warmup 5 @ 55% 5 @ 65% 3×5 @ 75% WOD 100 DU’s, then 15-12-9-6 Squat Cleans T2B Then, 100 DU’s Cashout- max effort pull-ups in 1 min Group Stretch
Motivational Monday 9-21
Strength Push Press 5-3-1-1-1… Find 1RM 20min time cap WOD 12:00min AMRAP 8 Power Snatches (115/75) 15 WBSU (20/14) 200m run Cashout- hand stand for time