by Jerry Gamallo Leave a Comment
1. Warm-up
5 Steady Rounds:
10 Back Extensions
5 Light Goblet Pause Squats
2. Strength
Back Squat 4×5 @ 90% 5RM
3. OLY
Power Clean Singles @75%+
Drop and Reset
3 Rounds:
2:00 on
3:00 off
4. Met-Con
6 Rounds:
15/9 Calorie Row
15 Sumo DLHP 75/55lbs
——–Optional——–
5. Bitch Work
4 Rounds:
Bike 50/30 Calories
Rest 3:00
6. Extra
10 Rounds:
Jog 100m
8 Unbroken Toes to Bar.
by Jerry Gamallo Leave a Comment
1. Warm-up
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row
2. Strength
Push Jerk
5×4 @ 80%
3. OLY
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.
4. Met-Con
AMRAP 10 Minutes
100′ Sangbag Carry 150/100lbs
21 Kettlebell Swings 70/53lbs
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Steady Rounds:
10 Good Mornings
Row 500m
2. Strength
Rest Pause Strict Press
3 Max Sets of Dumbbell Press with 25% 1RM Barbell Press in each hand. After Max set, place the DBs down and take 15 slow deep breaths before performing the next set
3. Met-Con
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Steady Rounds:
12 Overhead Walking Lunge Steps w/ single dumbbell
Run 200m
2. Strength
Find new 5RM Back Squat
3. Interval
3 Rounds:
AMRAP 3 Minutes
7 Sumo DLHP 135/95lbs
11/7 Calorie Row
Rest 2:00
4. Met-Con
AMRAP 8 Minutes
45 DU
15 Toes to Bar
by Jerry Gamallo Leave a Comment
1. Warm-up
2 Steady Rounds:
Row 30 Cals
15 Dumbbell Push Press
2. Strength
Push Jerk
4×4 @ 75%
3. OLY
Every :90 for 9 Minutes
2 Snatch Complex 70%+
Squat Snatch, OHS, Hang Squat Snatch, OHS
4. Met-Con
5 Rounds:
20 Dumbbell Front Rack Walking Lunge
6 Sandbag/D-Ball Cleans
——–Optional——–
5. Interval
6 Rounds:
3 Bar Muscle Ups
6 Handstand Push-Ups
9 Kettlebell Swings 70/53lbs
Rest 2:00 (After completing 6th round.)
*Repeat for 5 Rounds
Rest 2:00
*Repeat for 4 Rounds
6. Extra
Hanging L-Sit Hold
6 Rounds:
:30 On
:90 Off
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Steady Rounds:
15 GHD Sit Ups
15 Box Jumps
2. Strength
Deadlift
15-15-15
3. Bench Press
4×3 @85%+
4. Met-Con
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Ups
——–Optional——–
5. Interval
4 Rounds:
2:00 Row for Calories
1:00 R-Arm Kettlebell Snatch 53/35lbs
1:00 L-Arm Kettlebell Snatch
2:00 Rest
6. Bitch Work
8 Rounds:
Run 100m
8 Ring Dips
Rest :30
by Jerry Gamallo Leave a Comment
1. Warm-up
Floss Hips
3 Steady Rounds:
:30 Squat Hold
15 Box Jumps
2. Strength
Find a new 5RM Back Squat
3. Interval
4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 275/185, 225/155, 155/105, or 85%
6 Muscle Ups or 8C2B/Pull up
9 Burpees to 6″ Target
Rest 2:00
by Jerry Gamallo Leave a Comment
1. Warm-up
2 Steady Rounds:
20 Wallballs
20 Calorie Row
2. Strength
Push Jerk
3×5 @ 70%
3. OLY
EMOM for 10 Minutes
1 Clean Complex 70%+
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
4. Met-Con
3 Rounds:
30 Single Arm Push Press 25/70lbs
(15 per side)
20 Toes to Bar
50′ Handstand Walk or 4 Wall Walk
——–Optional——–
5. Interval
Every 3 Minutes until failure
Run 200m
15 Deadlift 225/155lbs
4 Ring Dips
Add 4 additional Ring Dips each round
(4,8,12,etc…)
6. Extra
Front Lever Hold
(Any Progression)
6 Rounds:
Accumulate :20
Rest 1-2 Mins
by Jerry Gamallo Leave a Comment
1. Warm-up
Floss Hips
2 Steady Rounds:
Row 500m
10 Handstand Push-Ups
2. Strength
3×5 Back Squat @ 90% 5RM
3. OLY
Power Snatch Singles @60-75%
4 Rounds
:60 sec on
:60 sec off
4. Met-Con
For Time:
50 Bar Facing Burpees
30 Deadlift 275/185lbs 225/155
20 Muscle Ups
1 Mile Run
——–Optional——–
6. Extra
GHD Sit Ups
5×25
Mash Hip Flexors w/ Lax Ball between sets.
by Jerry Gamallo Leave a Comment
1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
15 GHD Sit Ups
20 Calorie Bike
2. Strength
Push Jerk
3×5 @ 65%
3. OLY
EMOM for 10 Minutes
1 Snatch Complex 70%+ of 1RM
Sq Sn+OHS+Hang Sq Sn +OHS
4. Met-Con
5 Rounds:
12 Front Squat 165/115lbs 135/95
15 Handstand Push-Ups
12/9 Calorie Row
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993