Friday Dec. 19th
Strength Find 1RM for DL WOD 10 Turkish get-ups 15 Reverse Burpees 20 OHS (115/75) 30 DU’s 40 KBS (62/35) 30 DU’s 20 OHS (115/75) 15 Reverse Burpees 10 Turkish get-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday Dec. 18th
Skill Work on Ring Muscle Up progressions WOD “Angie” 100 Pull ups 100 push-ups 100 sit-ups 100 air squats Must complete the exercises in order.
Wednesday December 17th
Strength Back Squat Find 1RM WOD 5 Power Snatch (95/65) 10 Box Jumps (20/14) 10 Power Snatch 20 Box Jumps 15 Power Snatch 30 Box Jumps 10 Power Snatch 20 Box Jumps 5 Power Snatch 10 Box Jumps Cashout 2:00 min row- max meter distance
Tuesday Dec. 16th
Strength Bench Find 1RM WOD 12-9-6-3 HSPU’s T2B KB OH Squat (45/25) (alternating) Cashout 800m sprint for time
Motivational Monday Dec. 15th
Strength Find 1RM on Clean (full squat clean)/ OHS WOD 4RFT 6 sprints (20m) 5 Hang clusters (135/95) 10 DL (135/95) 15 Ring Rows 15:00min cut off Cashout 50 Bicep curls FT
Functional Friday Dec. 12th
Strength Back squat (pause 2 sec. At bottom) 3-3-3-3-3 Go as heavy as possible, start light WOD 13:00min AMRAP Ascending ladder by 1, starting at 3. 3 S2OH (135/95) 3 Pull-ups 3 Slam Balls Cashout 500m row for time
Thursday Dec. 11th
Strength Deadlift 2×5 warm up 5 @ 75% 3 @ 85% 1+ @ 95% WOD 30 Walking Lunges (45/25) 25 WBSU’s (20/14) 20 Back extensions 400m run 25 Walking Lunges 20 WBSU’s 15 Back extensions 200m run 20 Walking Lunges 15 WBSU 10 Back Extensions 100m run Cashout- 2:00min max T2B
Weightlifting Wednesday Dec. 10th
Strength Find 3RM Push Press Find 2RM Push Jerk Find 1RM Split Jerk Weightlifting Snatch Grip DL 3-3-3-3-3 Snatch Grip High Pull 2-2-2-2-2 Snatch Grip behind neck press 2-2-2-2-2 WOD 6RFT 7 Power Snatches (115/75) 8 Burpee Tuck Jumps 40 DU’s 15:00min cut off
Terrific Tuesday Dec. 9th
Strength Cleans 2×5 touch and go cleans-warmup 5 @ 75% 3 @ 85% 1+ @ 95% WOD AMRAP 6:00min 7 C2B 8 Back Squats (135/95) Rest 2:00min AMRAP 6:00min 10 Ring Rows 100m MB run
Motivational Monday Dec. 8th
Strength EMOM 8:00min 3 OHS- pick heaviest weight possible w/out failure WOD “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a […]