Monday 10-21-19
Strength Clean complex 2 (1 Power+1 squat +1 hang + 2 jerks + 1 split) 2 (1 Squat + 1 Floating + 1 jerk + 1 Split) 2 (1 Squat clean + 1 Jerk) WOD 21-15-9 Squat cleans (115/85) Ring Dips *scale- Ring Push ups
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 10-17-19
Warm-up Agility drills Skill 4×400 run 1min Rest WOD 3rounds of… 1 min of bike Cals 1 min of Russian KBS (53/35) 1 min Bench Press (135/95) 1 min BB OHS (45/35) 1 min Rest
Wednesday 10-16-19
Strength Front Squat 2-2-2-2-2 WOD For Time Row 50 cal Then, 5 rounds of 7 T2B 25 DU’s Then, 50 WB (every time u break 2 burpees)
Tuesday 10-15-19
Skill Headstand/ HS pushups WOD 22min AMRAP 8 HSPUS 12 Hang Power Cleans 200m Run 1min rest Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10
Monday 10-14-19
Strength Dead Lift 8-8-8-8-8 Must be touch and go and tempo. WOD 6 ROunds of… 10 BB Lunges (135/95) stationary 7 C2B Pullups Then, complete 80 sit-ups.
Thursday 10-10-19
Strength Bench Press 5-5-5-5-5 Push Press 5-5-5-5 WOD For Time 50 cal Bike 500m Row 400m Run Cashout Dips
Wednesday 10-9-19
Warm up Snatch Progressions/ Complex WOD 3 – 4min Rounds to complete the following each round. 30 WB (20/14) 5 DL (275/195) 100m Sprint Rest remainder of 4min time. At min 12, 7min to establish heavy 1 RM Squat Snatch. Finish at min 19.
Tuesday 10-8-19
Warm up Tabata 1) Ring Rows 2) Single Unders 3) Bird Dog 4) Kip Strength Strict Pull ups 8-8-8-8-8 Complete 10 GHD Sit-Ups after each set WOD 5RFT 12 Knees to elbows 12 Burpee Box Jump overs (24/20) 40 DU’s
Monday 10-7-19
Strength Squat Cleans 2-2-2-2 85% Clean pulls 2-2-2 110% WOD 12min AMRAP 15 Thrusters (95/65) 15 Power Cleans (95/65) 15 OHS (95/65) 200m Run
Friday 10-4-19
Skill Touch and go Snatches Pick a weight you can do 6-7-8-9-10 You may have to go lighter, each set. Goal- be efficient, and fast. Power Snatches, not muscle Snatches. rest between sets WOD For Time 30 Cal Row 40 WB (20/14) 50 KBS (62/35)