Motivational Monday 11-20-17
Strength 5-5-3-3-3… WOD 4 RFT 7 Push Jerks (135/95) 15 Box Jumps 200m run Then, 40 Air Squats
Author Archive for: andrew
Entries by Andrew Gonzales
Thirsty Thursday 11-16-17
Warm up- Agility Ladder Skill 400m run Rest 1min 400m run Rest 1min 400m run Rest 1min 400m run WOD 7:00min AMRAP 2 Power Cleans (185/115) 9 Knees to Elbows 7 Athletic Burpees Cashout– group Ab work and stretches
WestCoast Wednesday 11-15-17
Strength Push Press 5-5-3-3-3… Establish a heavy 3. WOD 2RFT 50 WB (20/14) 30 KBS (62/35) 100m Sand bag run 2 Rope Climbs
Tactical Tuesday 11-14-17
Strength Back Squats 10-10-10-10 WOD 5-7-9-12-9-7-5 Pull-ups Hang Power Cleans (135/95) DU’s (2x- 10-14-18…etc)
Motivational Monday 11-13-17
Strength DL 8-8-5-5-5 WOD 16min AMRAP 18 OH walking plate lunges (45/25) 8 Burpees to plate 6 Bench Press (185/95) 100m Run
Flex Friday 11-10-17
Strength Push Press 5-5-5-5-5 Strength Conditioning (2) EMOM 10:00min 1 Squat Clean at 75% of 1RM (stay at same weight) + 5 Strict Push-ups WOD 5 min AMRAP 7 Box Jumps (24/20) 8 DB Snatches (50/35)
Thirsty Thursday 11-8-17
Skill Ring Muscle up Drills 1) False grip ring rows 2) banded Hollow body pull to transition (bottom of dip) 3) kip off Rings 4) jumping Ring MU’s WOD For Time 30 Cal Row 75 WB (20/14) 30 T2B 100 DU’s
Weightlifting Wednesday 11-8-17
Strength EMOM Style (every 90 seconds) 8 Rounds 5 Power Snatches (Touch and Go) Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight! WOD For Time 400m run 12 Power Cleans (135/95) 400m run 10 Power Cleans (155/105) 200m run 8 PC (185/115) 200m run 6 PC (205/125) […]
Weightlifting Wednesday 11-8-17
Strength EMOM Style (every 90 seconds) 8 Rounds 5 Power Snatches (Touch and Go) Increase weight every 2min if possible. Focus is good bar cycling. Focus is speed not weight! WOD For Time 400m run 12 Power Cleans (135/95) 400m run 10 Power Cleans (155/105) 200m run 8 PC (185/115) 200m run 6 PC (205/125) […]
Tactical Tuesday 11-7-17
Warm up– Handstand practice Skill Double Unders A) review technique 7min EMOM 20 Seconds of ME DU’s Measure= Total reps WOD 5-10-15-5-10-15 DL (255/165) Burpees WBSU’s (20/14) Cashout– 20 Dips