Thankful Thursday 6-4
Strength 5-5-5-5-5 Goal work up to 85% of 1RM WOD 10:00min AMRAP Complete 50 DU’s/ or 150 singles then, 7 S2OH (135/95) 9 Box Jumps (24/20) Cashout– Max Hanstand hold. Attempt as many as wanted.
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday June 3rd
Strength Cleans 3-3-3-3-3 Weightlifting 2 Push Press/ 1 Jerk 5 sets Snatch Grip DL 3-3-3-3-3 WOD 5RFT 10 Pull-ups 10 Tuck Jumps 15 WBSU
Tuesday June 2nd
Group Warm up/ Sprint work Skill Snatch progressions WOD “Nancy” 5 RFT 400m run 15 OHS (95/65)
Motivational Monday June 1st
Strength Back Squat 12-12-12-12-12 WOD 7 RFT 10 SDHP (95/65) 2 Wall Walks Cashout- max T2B 1 min
Friday 5-29
Strength OHS 2-2-2-2-2… WOD Ascending ladder by 3, complete 15reps (5 rounds) C2B Box Jumps (30/24) Then, 400m run + 1 rope climb
Thursday 5-28
strength Hang Power Snatch 2-2-2-2-2 WOD Row 300m, then 18-15-12-9-6-3 Power Snatch (75/55) 5 Burpees between each set Cash out- 30 Russian ab twist slam ball
Weightlifting Wednesday 5-27
Cleans 5@ 55% 5@ 65% 5@ 75% 5+ @85% WOD 4RFT 8 T2B 10 DL (185/115) 200m run Weightlifting Snatch Balance+OHS 1-1-1-1-1 Pull-ups (weighted) 3-3-3-3-3
Tuesday 5-26
Strength Push Press 5-5-3-3-3-3 WOD 10:00min AMRAP 10 Back squats (135/95) 20 sit ups 30 DU’s Cashout- 20 Ring Dips
Functional Friday 5-22
Strength Clean and Jerk Complex 1 Power Clean + 1 Hang Clean + 1 Jerk 15min WOD 8:00min AMRAP 12 pull-ups 15 Slam Balls Rest 5:00min, then 1000m row for time
Thursday 5-21
Strength Bench Press 3-3-3-3-3-3 WOD 45 Box Jumps (24/20) 35 Sit Ups 25 HRPU 15 Hang Power Cleans (135/95) 5 Burpees 200m Keg Run Fitness 40 Step-ups 30 Sit ups 20 HRPU 10 Burpees 200m run