Thankful Thursday 6-18
Strength Back Squat 3-3-3-3-3 WOD 10:00min AMRAP 20 WB 6 T2B 10 Hang Power Clean (135/95)
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday 6-17
Strength Snatch 3-3-2-2-1-1 WOD 6 rounds of… 6 DL (225/135) 8 Ring Rows Then, 35 Box Jumps Weightlifting Snatch Grip Behind neck PP 3-3-2-2-2 Snatch Grip DL 2-2-2-2-2 Weight Pull-ups 3-2-2-2-1-1
Tank top Tuesday 6-16
Skill Work on DU’s EMOM- 8:00 Max DU’s 40sec/ rest 20sec WOD “Helen” 3RFT 400m run 21 KBS (54/35) 12 Pull-Ups
Motivational Monday 6-15
Strength Back Squat 5-5-5-5-5 WOD EMOM- 10:00min 8 Thrusters + ME burpees- min 1-5 8 Thrusters + ME slam balls (20/10) – min 6-10. Measure= total burpees + slam balls. Thrusters (95/65) Cashout– complete 50 sit-ups for time
Functional Friday 6-12
Group Warm up Strength Bench 5-5-5-5-5 WOD 6RFT 8 Front Squats (95/65) 8 Dips 6 Sprints Cashout- Max sit-ups in a minute.
Thursday 6-11
Strength OHS 2-2-2-2-2… Find 2RM- 20min time cap WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115/75) Pull-ups Cashout– 400m run for time
Weightlifting Wednesday 6-10
Strength/ Skill Cleans 5 @ warm up 5 @ 65% 5 @ 75% 3 @ 85% 1+ @ 95% Weightlifting Jerk 3-3-2-1-1-1… Dips (weighted) 3-3-3-3-3 WOD 10:00min AMRAP 12 S2OH (95/65) 14 Walking Plate lunges (45/25) 16 Back Extensions
Gymnastic Tuesday 6-9
skill Work on kip pull-up + headstand WOD 3 rounds of… 1 min row for calories 1 min HSPU (advanced)/ HRPU 1 min T2B 1 min DU/ Singles 1 min rest Score= total reps completed
Motivational Monday 6-8
Strength Front squats 8-8-8-8-8 (Light- focus will be on depth and speed out of the bottom) WOD 3 Rounds of… 25 WB (20/14) 10 Power Cleans (135/95) 100m plate run (45/25) 1 min rest Cashout– group 3min planks/ group stretch
Functional Fun Friday 6-5
warm up Agility ladder WOD- Partner 1500 Row/ DL hold (185/95) 30 hang cleans (135/95)/ plank 40 partner slam ball burpees 50 Pull-ups/ wall sit 60 WB/ sit ups 50 HRPUs/ Jump rope 40 KBS/ burpees 30 DL (135/95) handstand hold 200m keg run