Monday 12-18-17
Warm-up 500m Row/ Group Dynamic/ hip Warm up Strength Front Squat 3×5 @ 80% Back Squat 3×5 @ 80% WOD 5-8-11-5-8-11-5 OHS (95/65) Burpees over bar (bar facing) Knees to Elbows Cashout– GHD or back extensions
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 12-15-17
Skill Pull-ups – 10 Jumping Negative (slow on way down) – 10 Banded Chest to bar (should be challenging -10 Kipping (review pushing away at top/ banded if needed -10 Burtterfly pull-ups (small pulls are ok/ review body and foot positioning) WOD 20min AMRAP 20 DB Snatches (50/35) 10 Ring Rows 5 DL (315/225) 100m […]
Thursday 12-14-17
Strength Presses 3×5 Strict Press 3×5 Push Press 3×5 Push Jerks WOD For Reps 3min ME Squat Cleans (135/95) 2min ME Burpees 1min ME T2B Accessory Split Bulgarian DB Squats 3×8 each leg Single leg Calf raises
Wednesday 12-13-17
Strength Snatch Complex 1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS 7 sets Work to heaviest set possible completing complex WOD 8 RFT 5 Snatch Grip DL (135/95) 10 WB (20/14) 5 Box Jumps (24/20)
Tuesday 12-12-17
Conditioning 800m Row Rest 1min 800m Run Rest 400m Row Rest 1min 400m Run This will be done in teams of 3. WOD 21-15-9 Push Jerks (135/95) C2B Pull ups Sit-ups Cashout 4 Rounds 8 Ring Rows 8 Side plank Hip raises (each side)
Monday 12-11-17
Strength Front Squats and Back Squats FS 7-7-7 BS- 7-7-7 Both @ 70% Rest 2-2.5 min between sets WOD 10:00min AMRAP 24 Double 12 Hang Power Cleans (95/65) *Every 2min do 15 Strict Push-ups Scale- HRPU’s
Friday 12-8-17
Skill DL 5-3-1-1-1… 20min Time Cap WOD 50 Box Jumps (24/20) 1 Rope Climb 40 Sit-ups 1 Rope Climb 30 Power Cleans (115/75) 1 Rope Climb 20 Pull-ups 1 Rope Climb 10 Turkish Get UPS (35/25) 1 Rope Climb Scale= 7 Ring rows = 1 Rope Climb
Thursday 12-7-17
Strength Bench Press and Pull-ups 5-5-5-5-5 As soon as you complete a bench set complete a set of pull-ups. WOD 4 Rounds of… 25 KBS (62/45) 10 Thrusters (95/65) 100m WB Run (20/14) Rest 1min
Winning Wednesday 12-6-17
Back Squat 10-5-2-2-5-10 Measure= Total Volume WOD 7:00min AMRAP Ascending Ladder by 1 starting at 1. T2B Burpees Cashout- Group Mobility/ Stretch
Tabata Tuesday 12-5-17
Tabata warm up Strength 10:00min EMOM 3 Power Cleans (Touch and Go) Add weight every 3min WOD 400m Run 3 Rounds of… (135/95) 12 DL 9 HPC 6 Jerks Then, 400m run