Gymnastic Tuesday 8-11
Group warm up Hollow body drills Skill Hang position, Proper kip, ball-up WOD 5min AMRAP 6 Shuttle Sprints 10 pull-ups 3 Squat Cleans (165/95) Rest 1min Repeat
Author Archive for: andrew
Entries by Andrew Gonzales
Motivational Monday 8-10
Strength Thrusters 2-2-2-2-2-2 WOD 5-10-15-15-10-5 Air Squats DL (225/135) Bar Push-ups Cashout 40 Russian Ab twist w/ slam ball
Functional Friday 8-7
Strength/ Skill Split Jerk 3-3-2-2-2-1-1-1 First set, bar only- focusing on footwork. Pause at bottom of dip (dip and drive) once you get to ones, regular tempo WOD 2 rounds of… 30 WB (20/14) 20 Power Snatches (95/65) 10 Burpees Cashout– 400m run for time
Tabata Thursday 8-6
Skill Pull-ups EMOM 7:00min 20sec work/ 40 sec rest WOD Tabata format 8 rounds of 20secs of work/ 10 secs rest for each EX Cal Row Sit-ups DU’s HRPU’s
Weightlifting Wednesday 8-5
Strength Cleans 3-3-3-3-3 Warmup-65%-80%-85%-90% Weightlifting Snatch Complex 5sets 2HSHP+ Snatch+ 2OHS Bent rows 3-3-3-3 Weighted pull ups 3-3-3-3 WOD EMOM 12:00min Odd- 3 OHS (135/95) Even- ME KBS (62/35) Measure= total KBS
Tank Top Tuesday 8-4
Strength Bench 5-5-2-2-2-2… WOD 11:00min Run 200m 7 Ring Dips 15 S2OH (95/65)
Motivational Monday 8-3
Strength Back Squats 8-8-5-5-3-3 WOD 5 RFT 7 Hang Power Cleans (155/95) 16 OH walking Plate Lunges (45/25) 7 T2B Cashout– row 40 cal for time
Friday 7-31
Strength Snatch 3-3-2-2-2-2 WOD 10-9-8-7-6-5-4-3-2-1 Front Squats (135/95) Burpees Cashout– 25 T2B
Thursday 7-30
Warm up Agility Skill 400m run x4 Rest 1min between runs Measure= total time WOD 9:00min AMRAP 8 Pull-ups 25 DU’s Cashout- 50 Bicep curls
Wednesday 7-29
Hero WOD “DT” 5 RFT 12 DL (155/105) 9 Hang Power Cleans (155/105) 6 S2OH (155/105) Rest 10min WOD 50 DL (185/115) for time Or 50 Back Squats for time (135/95) Fitness WOD 50 Air Squats for time