Monday 7-15-19
Strength Thrusters (off Rack) 10-8-6-4-2 Increase weight every set. WOD 5RFT 15 WB (20/14) 8 Power Cleans (135/95) 6 Push Press (135/95) Cashout– 30 tricep Banded ext.
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 7-12-19
Strength Back Squat 15-7-3-3-3-15 Work to Heavy 3 rep Back Squat. The whole class will be dedicated to the strength.
Thursday 7-11-19
Skill 4000m Row with partner Alternating every 500m for Time. Partner WOD 18min AMRAP Alternating movements with partner 16 KB Snatches (45/25) 8 Pull-Ups + 8 Burpees 12 Box Jumps (24/20)
Wednesday 7-10-19
Skill HS walk drills WOD 6min AMRAP 4-6-8-10-12… etc of Hang Squat Cleans (115/85) HSPU’s Rest 2min Repeat 6min AMRAP Start at 4… Measure= Total Reps Cashout– DB Shoulder Complex (frontal, Lateral, rear) + Dips *scale HSPUS with HS Pushups with feet or knees on a box or bench.
Tuesday 7-9-19
Strength DL 8-8-8-8 Must be Touch and go/ medium weight Then, after each set… DB Walking Lunges (each arm) 10-10-10-10 WOD 8 RFT 7 T2B 25 DU’s Cashout– 20 GHD sit-ups
Monday 7-8-19
Strength Snatch Complex Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch. 7 working Sets, not including warm up set WOD 18 Min AMRAP 3 Bear Complex’s (135/95) RX+(165/115) 12 Pull-Ups 200m 1 Bear Complex= Power Clean + FS + S2OH + BS + […]
Friday 7-5-18
Strength Push Jerk 2-2-2-2-2 WOD 4RFT 20 KBS (62/35) 10 T2B
Wednesday 7-3-19
Skill Death by HSPU’s EMOM +1 rep until failure 12min Time cap WOD Complete in any order For Time 50 Bench Press (135/95) 150 Sit-ups 300 DU’s Cashout– Banded tricep Extensions
Tuesday 7-2-19
Skill Rope Climbs WOD 18min AMRAP 200m Run 10 DL (135/95) 8 Bar facing Burpees *must be a 2 foot take off
Monday 7-1-19
Strength Front Squats 5-2-2-2-2 3 sets @ 90% or greater WOD 50-40-30-20-10 DB Hang Clean and Jerk (50/35) DB weighted Box step up (24/20) 20 min time cap