Motivational Monday 9-11-17
Strength DeadLift 5-5-5-5-5-5 WOD 12min AMRAP 6 Hang Squat Clean (155/115) 20 WB (20/14) 8 Burpees Cashout– 20 Ring Dips Stretches- Pigeon, butterfly, long lunge, lat stretch (rig hold), tricep stretch
Author Archive for: andrew
Entries by Andrew Gonzales
Thighday Friday 9-8-17
Warm up- Barbell Strength Snatch Complex Snatch HP + Floating Power Snatch + Floating Squat Snatch + OHS 20min work up to a heavy set WOD 15 Clean and Jerks (155/105) 20 DL (155/105) 25 WBSU’s Rest 2min 10 Clean and Jerks (155/105) 15 DL 20 WBSU’s Rest 1min 5 Clean and Jerks (155/105) 10 […]
Thankful Thursday 9-7-17
SKill Modified Flight simulator 5-10-15-20-25-30-25-20-15-10-5 15min time cap Sets must be unbroken in order to move to next set. WOD 2 RFT 25 T2B 60 Air Squats Cashout– lateral raises/ bicep curls
Weightlifting Wednesday 9-8-17
Strength 10:00min EMOM 3 Power Cleans (touch and go) 65%-75% of 1RM WOD 3-6-9-12-9-6-3 S2OH (135/95) Burpees Cashout– 20 GHD Sit-up 20 GHD back ext.
Tough Tuesday 9-5-17
Strength Front Squat 5-5-5-5-5 WOD 4RFT 10 Pull-ups 7 OHS (95/65) 200m run
Labor Day Monday Sept. 4th 2017
“Wittman” Labor Day Hero WOD starts at 9am. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari […]
Flex Friday 9-1-17
Strength Push Press 5-5-5-5-5 WOD 5RFT 100m MB Run (20/14) 5 Pull-ups 6 DL (225/155) 7 Ring Dips
Thankful Thursday 8-31-17
SKill- ME Broad Jump WOD 20min AMRAP 8 Squat Cleans (135/95) 8 Burpees over Bar 20 WB (20/15) 25 DU’s Rest 1min Cashout– group stretch (sit and reach test)
Weightlifting Wednesday 8-30-17
Barbell Warm up WOD Modified CF total 15 min to find 1 RM Snatch 15 min to find 1RM DL 15 min to find 1RM Strict Press
Tactical Tuesday 8-29-17
SKill Pull-ups 3×3 weighted pull-ups Then 7min EMOM of… 20 sec. of ME Pull-ups/ 40 secs. recovery WOD 4min of… 400m run 15 Box Jumps (24/20) ME T2B Rest 1 min 4min of… 400m Run 15 Box Jumps ME Burpees Rest 1 Min 4min of… 400m run 15 Box Jumps ME T2B Measure= total T2B […]