TankTop Tuesday 7-28
Group Warm-up Strength OHS 5-5-2-2-2-2 WOD 40 WB (20/14) 30 KBS (62/35) 20 Box Jumps (30/24) 10 Burpees 400m run
Author Archive for: andrew
Entries by Andrew Gonzales
Mobility Monday 7-27
Strength Cleans 5@ Warm Up, 5@ 65%, 5@ 75%, 5@ 80, 5+ 85% WOD 7RFT 26 WBSU’s (20/14) 7 C2B 9 Thrusters (95/65) 15:00min time cap Cashout– 36 walking OH Lunges
Functional Friday 7-24
Strength Squats 5-5-5-5-5-5 WOD 9:00min AMRAP 20 DU’s 15 Ring Rows 15 Air Squats Cashout Row 500m for time
Team work Thursday 7-23
Strength Bench 3-3-3-3-3 Partner WOD Row 800m/ jump rope 40 S2OH (115/75)/ planks 40 Partner Box Jump overs 40 Burpee slam balls 40 WB/ wall sit 400m partner Keg run
Weightlifting Wednesday 7-22
Group Warm up Strength EMOM 10:00 (Every 2min add weight) 2 Cleans (1 power + 1 squat clean) Weightlifting Snatch grip press + OHS 2/1,2/1,2/1,2/1,2/1 Snatch pulls 3-3-3-3-3 WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups
Tank top Tuesday 7-21
Warm up Muscle up progressions Strength DL 3-3-3-3-3 WOD 18-15-12-9-6 Power Snatches (95/65) WBSU’s (20/14)
Mobility Monday 7-20
Mobility- Front Rack position Strength Push Press 3-3-3, Push Jerk 2-2-2, Jerk balance 1-1-1 WOD 4RFT Run 400m 10 Dips 7 Front Squats (165/105) Cashout Pull-ups ME reps in 1 min
Functional Friday 7-17
Skill Weighted pull-ups, or strict pull-ups, or negative pull-ups, or ring rows (base it on your ability) 5-5-5-5-5 WOD 15-12-9-6-3 Hang Power Cleans (135/95) Split Jumps (scale= air squats) Cashout– 20 ring rows (parallel body position)
Thursday 7-16
Strength Bench 5-5-5-5-5-5 Perform ME of L pull ups between each set WOD Row 750m then, 7 Rounds of, 6 T2B 8 Box Jumps
Weightlifting Wednesday 7-15
Strength Clean + Jerk 1-1-1-1-1… *25min time cap WOD 8:00min AMRAP 7 OHS (115/75) 25 DU’s Weightlifting Power Snatch + Snatch balance + OHS 5 sets Weighted dips 3-3-3-3-3