Monday 3-9-20
Skill Clean complex 1 Power + 1 FS + 2 Hang Squat Cleans + 2 Jerks 5-7 sets WOD 12min AMRAP 40 WB 40 DB Hang Clean and Jerks 150 DU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 3-9-20
Skill Clean complex 1 Power + 1 FS + 2 Hang Squat Cleans + 2 Jerks 5-7 sets WOD 12min AMRAP 40 WB 40 DB Hang Clean and Jerks 150 DU’s
Friday 3-6-20
Strength Snatch Balance + OHS 2 (1 + 3) 2 (1 + 2) 2 (1+ 1) WOD 7min AMRAP 3-6-9-12-3-6-9-12… Thrusters (95/65) Pull-ups RX+ (115/75) Master (75/55) Measure = total reps
Thursday 3-5-20
Conditioning 400m run -rest 1min 200m run -rest 1min 400m run -rest 1min 200m run -rest 1min 400m run -rest 1min Measure total time WOD 20min AMRAP 10 Box Jumps (30/24) 11 T2B 12 Ring Rows 100m Plate run (45/25)
Wednesday 3-4-20
Strength Back Squat 5-5-5-5-5-5 WOD 10 Rounds of… 3 Bench Press (205/95) 5 Hang Squat Snatches (95/65) Then, 50 DB OH walking lunges (50/35) 15min Time cap Cashout– 30 GHD back extensions
Tuesday 3-3-20
Strength Con. 10min EMOM Complete the following Every minute for 10min 4 DL + 4 Burpees over bar (255/155) This should be a sprint, under 15 seconds, touch and go’s DL. Score is your slowest time! WOD For Reps 3 rounds of… 1 min of bike calories 1 min of Pull-ups 1 min of DU’s […]
Tuesday 3-3-20
Strength Con. 10min EMOM Complete the following Every minute for 10min 4 DL + 4 Burpees over bar (255/155) This should be a sprint, under 15 seconds, touch and go’s DL. Score is your slowest time! WOD For Reps 3 rounds of… 1 min of bike calories 1 min of Pull-ups 1 min of DU’s […]
Monday 3-2-20
Strength Push jerk/ Split Jerk 1-1-1-1-1 Establish 1RM WOD 13min AMRAP 7 Squat Cleans (135/85) 7 HSPU’s 20 Sit-ups Cashout– OH Tricep Ext. / reverse hyper
Friday 2-28-20
Strength Squat Snatch 2-2-2-2-2 WOD 3-6-9-12-9-6-3 Power Snatch (115/85) Burpees over bar Pull-ups Cashout– 40 GHD sit + Back ext. 30 Seated DB Shoulder press
Thursday 2-27-20
Skill Pistols progressions Partner WOD Complete 8 Rounds, alternate movements of 10 T2B 30 DU’s 15 WB (20/14) 19min Time cap