Motivational Monday 11-6-17
Strength Front Squats 8-8-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 OHS (95/65) Pull-ups Cashout– 20 BB bent rows/ 20 DB Rear delt flys
Author Archive for: andrew
Entries by Andrew Gonzales
Freaky Friday 11-3-17
Warm-up Kick Ball Strength Bench 5-5-5-5-5…. WOD 50 Air Squats 20 HSPU’s 50 DU’s 400m run 50 DU’s 20 HSPUs 50 Air Squats
Thankful Thursday 11-2-17
Skill Weighted pull-ups 8-8-8-8-8 Weighted/ Strict/ banded (Strict)/ jumping negative WOD 8 RFT 2 Squat Cleans (185/105) 6 T2B 10 KBS (53/35) Cashout– kipping hips to Rings
Weightlifting Wednesday 11-1-17
Strength Snatches (off blocks) 2 Power + 1 Squat 15min – focus is speed and technique WOD 17.1 10 DB Snatches 15 Burpee Box Jumps overs 20 DB Snatches 15 Burpee Box Jumps overs 30 DB Snatches 15 Burpee Box Jumps overs 40 DB Snatches 15 Box Jumps overs 50 DB Snatches 15 Burpee Box […]
Trick or Treat Tuesday 10-31-17
Skill Death by T2B EMOM Format Min 1 = 1 T2B Min 2 = 2 T2B Min 3 = 3 T2B Until failure… 5 Burpees Every minute once you fail, as long as people are still going WOD 15min AMRAP 20 WB (20/14) 40 DU’s 20 Russian Ab twist (45/25) 100m Plate run (45/25)
Motivational Monday 10-30-17
Strength Back Squat 5-5-5-5-5…. Find 5 RM. we will use this weight for our 20 rep back Squat program for the month of November. WOD A) “Grace” 30 Clean and Jerks for time. B) 400m run for time
Saturday Partner WOD 10-29-17
Partner WOD Complete for time 1000m Row/ plank hold 80 WB (20/14) 60 Sit-ups/ bar Hang 40 Alternating Slam Ball Burpees 30 Power Cleans (135/95)/ plank 400m keg run
Freaky Friday 10-27-17
Strength Snatch Complex Hang Power+ Hang Squat+ Snatch Balance Work to a Heavy Set. WOD 5 RFT 7 Power Snatches (95/65) every time bar drops =3 Burpee 16 Sand Bag lunges 5 T2B 1 Rope Climb Cashout– 250m Row for time
Turn up Thursday 10-26-17
Strength Touch and Go DL, must be unbroken 10-8-6-4-2 Total volume WOD 11:00min 8 C2B Pull-ups 1 Muscle Up 25 DU’s (RX must be unbroken, or must start over) 3 DL (315/205) Cashout– Kips on Rings, hips to Rings
Weightlifting Wednesday 10-25-17
Strength OHS 5-3-1-1-1… WOD 6 Rounds of… 2min to complete 10 Box Jumps (24/20) 5 Clean and Jerks (135/95) ME KBS (53/35) Must start at Box Jumps after every 2min, this will be a running clock. Measure= total KBS Cashout– group 2min planks / GHD sit-ups