1. Warm-up
Row 2k
2. Conditioning
10 Rounds:
10 Overhead Walking Lunge Steps 135/95lbs
10 Bar Facing Burpees
3. Lift
Box Squat
6×3 @ 80%+
by Jerry Gamallo Leave a Comment
1. Warm-up
Row 2k
2. Conditioning
10 Rounds:
10 Overhead Walking Lunge Steps 135/95lbs
10 Bar Facing Burpees
3. Lift
Box Squat
6×3 @ 80%+
by Jerry Gamallo Leave a Comment
1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Squat Snatch 75/55lbs
2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs
3. Lift
Bench Press
5×5 @ 80%+ 2RM
by Jerry Gamallo Leave a Comment
1. Warm-up
5 Steady Rounds:
5 Toes to Bar
10 Empty Bar Press
25 Double Unders
2. Lift
In 15 Minutes build to 1RM Jerk from Back Rack.
3. Met-Con
AMRAP 8:00
3 Rope Climbs
6 Thrusters 135/95lbs
9 Box Jump Overs 24/20″
by Jerry Gamallo Leave a Comment
Warm up – 100 RT, Back twist, leg swings, PVC
3 Steady Rounds:
50ft Handstand Walk
16 Dumbbell Snatch (Light)
2. OLY
AMRAP 90 Seconds:
Power Snatches @80% of your 1RM
3. Met-Con
For Time:
30 Kipping Handstand Push-Ups (Open Standard)
30 Power Snatch 95/65lbs
60 Toes to Bar
30 Overhead Squats 95/65
30 Kipping Handstand Push-Ups
by Jerry Gamallo Leave a Comment
warm up
1000 row
3 rounds
5x inch worm
10x walking toe touch
10x air squat
A. Balance
single leg jumps, 10 reps (1+1=1), 2 rounds
Forward/Backward R to R
Forward/Backward L to L
Lateral R to R
Lateral L to L
Forward/Backward R to L
Forward/Backward L to R
Lateral R to L
B. Conditioning
EMOM 16min
ODD
5 box jump 24/20
100m run
EVEN
10 KB goblet squat 53/35
10 V up
Scale as needed to complete each round in 45sec or less
by Jerry Gamallo Leave a Comment
1. Warm-up
2 Steady Rounds:
20 Wallballs
30 Calorie Bike
2. Met-Con
5 Rounds:
Run 400m
1 Round of “DT”
Weight goes up each round
155/105, 175/115, 195/125, 215/135, 235/155
3. Strength
Push Jerk – 5×5 @ 65% of your 1RM
by Jerry Gamallo Leave a Comment
“Turkey Day Massacre”
Team WOD
by Jerry Gamallo Leave a Comment
1. Warm-up
Before class: Floss Shoulders, Smash Triceps and Lats
Then
5 Minute Ride on AAB
Start slow and build to fast :60 finish
2. OLY
Find 1RM Low Hang Clean + Jerk
If the Jerk is the limiting factor, continue without it
After completing pieces 1-2, Please choose ONE of the following:
3a. Gymnastics Accessory
Max reps in 1 minute of GHD Sit-ups
3b. Strength Accessory
Max reps in 1 minute of Hip Extensions
by Jerry Gamallo Leave a Comment
1. Warm-up
Floss Hips – before class
Then
5 Minute Steady AMRAP
10 Alternating Pistols or 20 Air squats
Bike 20 Calories
1 Legless Rope Climb
2. Met-Con
For Time: 21-15-9
Deadlift 245/165lbs
Bar Facing Burpees
Toes to Bar
3. Strength Accessory
Back Rack Walking Lunges:
4×8 Steps Per Side
Heavier than week 3
4. Bitch Work
Run 100 meters x 10 with 30 sec rest
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Slow Rounds
10 Push Press
10 Sumo DLHP
10 Front Squat 95/65lbs or less
Then
Row 500m at 80-90%
2. Strength
Squat Clean 5×3 Perfect Reps Only
3. Met-Con
30-20-10
Thruster 95/65lbs
Run 400m after each set
4. Stretch
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993