Friday Sept. 5th
Strength Bench press 5-5-5-5-5-5 WOD 7RFT 5 Power Snatch (115/75) 10 WBSU (20/14)
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday Sept. 3rd
Strength Back Squat 8-8-8-8-8-8 WOD 400m run buy in, Then 5 rounds of 12 Box jumps (24/20) 8 pull-ups Then finish with 15 Burpees
Wednesday Sept. 3rd
Strength 2 x 5 strict press 2 x 4 push press 2 x 3 push jerk WOD 13:00min AMRAP 30 DU’s 7 clusters (115/75) 15 slam balls
Tuesday September 2nd
Tabata Tuesday -Row for Calories -Bench Press -Air Squats -Sit-ups Tabata= 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score for each EX will be your lowest highest score.
Friday Aug. 29th
Strength Pull-ups Partner WOD Bench for volume (m:m= 5000#, m:f= 3500#, f:f= 2000) 50 KBS (54/35) /wall sit 40 Ring Rows/ plank 30 burpee Slam balls 20 tire flip jump throughs 10 HSPU’s/ squat 400 partner keg run
Thursday Aug. 28th
Strength Snatch Complex Snatch grip DL+ hang snatch pull+ hang squat snatch+OHS 5+ sets WOD 13:00min AMRAP 6 Sprints (20m) 15 sit-ups 3 Front Squats (185/95) -ascending ladder The Front Squats will be an ascending ladder by 3 every round.
Tuesday Aug. 26th
Strength/ Skill Jerk progressions/ purpose is to work speed and good footwork WOD 400m to start, then complete AMRAP, until 6min mark, of 5 C2B 5 Box Jumps (At 6 min mark run another 400m) Then, 15 KBS 15 DU’s Work until 12min mark. Score is total rounds completed.
Motivational Monday Aug. 25th
This week we will be focusing on weightlifting technique (Snatch and Clean and Jerks) Strength Snatch progressions/ snatch complexes WOD 5RFT or 12:00min time cap 12 Walking Front Rack Lunges (95/65) 3 wall climbs (9 HRPUs= scaled) 10 Back Extensions Cash out Core work 40 Lying WB crunches
Friday Aug. 22nd
Warm-up Dodgeball! Strength Back Squat 3-3-3-3-3 WOD 5 RFT 100m MB run 10 Pull-ups 15 Slam Balls
Thursday Aug. 21st
Skill 1000m row for time/ work on handstands WOD 4RFT 8 Ring Push ups 10 Front Squats (95/65) 15 WBSU We will be doing a Hero WOD on Labor Day Sept. 1st early in the morning. “Tillman Hero WOD”