Weightlifting Wednesday 5-20
Strength Snatch 3-3-3-2-2-2 (Working off percentages) Beginner OHS/ Front Squat 3-3-3-3-3 Weightlifting Front Squat 3-3-3-3-3 Clean pulls 2-2-2-2 WOD 500m Row, then 3 rounds of… 18 WB (20/14) 12 DL (185/135)
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 5-19
Group Warm-up skill Gymnastic work Pistol progressions/ handstand work WOD 18-15-12-9-6 Pull-ups KBS (62/35) DU’s
Motivational Monday 5-18
Strength EMOM 10:00min 3 S2OH- increase weight every 2min. Work to heaviest set for last 2 min. WOD Run 400m, then Complete 30 Front Squats (135/95) and 30 Ring dips in any order. Then, Run 400m to finish. Cashout- ME- T2B 1 set until failure.
Friday 5-15
Strength Back Squat 5-5-5-5-5-5 (Rope climb after each set/ broad jump measure) WOD 8:00min AMRAP 7 clean and jerks (135/95) 100m MB Run (20/14) Cashout– practice handstands
Thursday 5-14
Strength/ Skill EMOM 7:00min Pull-ups 20 secs work/ 40 sec recovery WOD 3 Rounds 1 minute of DU’s 1 minute of WBSU’s 1 minute Box Jumps 1 minute HRPU’s 1 minute rest
Weightlifting Wednesday 5-13
Strength Clean Complex 1 Power Clean+ 2 hang cleans Weightlifting 2 Push Press + 1 Split jerk (5 sets) Muscle Snatches 3-3-2-2-2 WOD 3RFT 15 KBS 12 Ring Rows 8 Burpees
Tank top Teambuilding Tuesday 5-12
Warm-up Group/team building Strength Bench 20-20-20 (5 burpees for every rep not completed) score= total volume WOD 17:00min Time cap 10 WB 100m run 20 WB 200m run 30 WB 200m run 40 WB 400m run 50 WB 400m run Cashout- 4×3 weighted ring dips
Motivational Monday 5-11
Strength OHS 3-3-3-3-3-3 20 min time cap WOD 8:00min AMRAP 5 Power Snatches (115/75) 8 C2B Cashout– 1min max box jumps
Friday May 8th
Strength DL 3-3-3-3-3-3 WOD 6:00min AMRAP 8 Front Squats (115/75) 8 T2B Rest 2min, then 6:00min AMRAP 10 S2OH (115/75) 10 Ring Rows Cash out– 30 Back Extensions/ GHD
Thursday May 7th
Skill Work on DU’s & Pull-ups Goal-100 DU’s unbroken Goal- work on Kip or butterfly WOD 5RFT 12 Hang Power Clean (155/95) 6 Burpees over Bar 25 DU’s Cashout-400m run for time