Monday 4-13-20
Strength DeadLifts 5-5-5-5-5 Find the heaviest thing you can DL if you don’t have a bar. WOD 4RFT 20 WB 10 T2B Scale- air Squat / or goblet squat Sit-ups / or dragon tails
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday Partner WOD 4-9-20
Compete with a partner any way 300 Russian ab twist 300 1/4 squat jumps 100 Back Ext 100 Yoga push-ups 100 DB lateral raises
Wednesday 4-8-20
Skill Turkish get-ups 6-6-6-6-6 3 each side, work to heaviest set possible WOD For Time 22-20-18-16-14 OH DB single arm lunges (50/35) 11-10-9-8-7 C2B Option 2 22-20-18-16-14 OH DB walking lunges 11-10-9-8-7 Bent row (heavy as possible) Or Heavy Bicep Curls
Wednesday 4-8-20
Skill Turkish get-ups 6-6-6-6-6 3 each side, work to heaviest set possible WOD For Time 22-20-18-16-14 OH DB single arm lunges (50/35) 11-10-9-8-7 C2B Option 2 22-20-18-16-14 OH DB walking lunges 11-10-9-8-7 Bent row (heavy as possible) Or Heavy Bicep Curls
Wednesday 4-8-20
Skill Turkish get-ups 6-6-6-6-6 3 each side, work to heaviest set possible WOD For Time 22-20-18-16-14 OH DB single arm lunges (50/35) 11-10-9-8-7 C2B Option 2 22-20-18-16-14 OH DB walking lunges 11-10-9-8-7 Bent row (heavy as possible) Or Heavy Bicep Curls
Tuesday True Tabata 4-7-20
WOD True Tabata/ 4 movements Air Squats 8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with air squats before moving to next movement. Measure is your lowest score. Rest 2min Sit-ups 8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next […]
Tuesday True Tabata 4-7-20
WOD True Tabata/ 4 movements Air Squats 8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with air squats before moving to next movement. Measure is your lowest score. Rest 2min Sit-ups 8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next […]
Monday 4-6-20
Skill- Single leg DL balance 4×10 each leg WOD 15min AMRAP Option 1 Back pack/ sand bag 25 ground to overhead 15 burpees over bag Option 2 15-20 Kb or DB ground to over head 15 burpees over object Option 3 Barbell 10 Clean and jerks (135/95) 15 burpees over bar Cashout- 3min Plank + […]
Friday
Skill Stretch 10min Goal- stretch posterior chain for 10min. Athlete choice. Pick at least 3 Stretches. WOD Run 2 miles for time! I know I know…. just freaking run it!
Thursday 4-2-20
Skill 300 DU’s for time. WOD For Time 100 Air Squats 100 Sit-ups