Gymnastic Tuesday 7-14
Skill– HSPU’s EMOM- 8:00min 5 HSPU’s (scaling will be made available) WOD 5RFT 7 C2B 10 DL (185/115) 100m SB run Cashout- 50 Bicep curls
Author Archive for: andrew
Entries by Andrew Gonzales
Mobility Monday 7-13
mobility– hip Strength Front Squat (off rack) 5-5-3-3-1-1 WOD 2RFT 40 WB 30 sit-ups 20 KBS (62/35) Cashout– 400m run for time
Saturday 7-11
saturday- box will be open from 8am- 10am
Functional Fun Friday 7-10
skill- pick one to work on (10min) DU’s HSPU’s Muscle ups Broad Jump for measure WOD “Deck of Doom”
Thankful Thursday 7-9
Strength DL 5-5-5-5-5 WOD 12:00min AMRAP 10 Back Squats (135/95) 6 Sprints (20m) 12 Ring Rows
Weightlifting Wednesday 7-8
strength OHS 3-3-3-3-3-3 Weightlifting Clean/ Jerk complex (Power + hang squat + push jerk) 6 sets (work to heaviest possible) Split stance press (strict) 3-3-3-3-3 Bent rows 5-5-5-5-5 WOD 3-6-9-12-9-6-3 Hang Snatches (115/75) Burpees
Tuesday July 7th
Skill Pull-ups EMOM 7: 00min 20 sec of work/ 40 sec of rest Measure- total pull-ups WOD– revisited from 6-9 3 rounds 1 min row for calories 1 min HSPU/ HRPU 1 min T2B 1 min DU 1 min rest Score total reps scored
Mobility Monday 7-6
Mobility– shoulder Group Warm Up Strength EMOM- 10:00min 2 Front Squats (Increase weight every 2min- clean from ground) WOD– revisited from May 4th 6 RFT 7 S2OH 12 Slam Balls 200m run
Friday July 3rd
Hero WOD “Hotshots 19” 6RFT 30 Air Squats 19 Power cleans (135/95) 7 Strict pull-ups 400m run There will only be a 8:00am class.
Teamwork Thursday 7-2
Strength EMOM 8:00min 20 sec of thrusters/ 40 sec of rest (95/65) Measure- number of total reps WOD 4RFT 200m Run 18 KBS 10 T2B Cash- practice handstand hold