Warm-up – Run 400 meters/ Leg Swings / Back Twist / PVC
A. Cone Drills
B.For Time:
5-4-3-2-1
10x Double Unders
Rope Climbs
Rest :60 between rounds
C. 8 min of:
15 Cal on Rower
15 Kipping HSPU or Push ups
30 sec rest
by Jerry Gamallo Leave a Comment
Warm-up – Run 400 meters/ Leg Swings / Back Twist / PVC
A. Cone Drills
B.For Time:
5-4-3-2-1
10x Double Unders
Rope Climbs
Rest :60 between rounds
C. 8 min of:
15 Cal on Rower
15 Kipping HSPU or Push ups
30 sec rest
by Jerry Gamallo Leave a Comment
1. Warm-up
2×12 Strict Ring Dips
Then Banded Glute Activation
Then
50 Hollow Rocks
2. Strength
Deadlift 5×3
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.
3. Met-Con
For Time:
15-12-9
Front Squat
Hang Power Clean
Sumo DLHP
Barbell is at 135/95lbs
4. Stretch
by Jerry Gamallo Leave a Comment
Memorial Day Beach Wod – Team of 2 “Murph” (w/a twist)
Thank you to all of the individuals who have sacrificed their life for our freedom!
800 Meter Sand Bucket Carry
800 Meter weight drag
100 Pull-ups on Life Guard Stand
200 Push-ups
300 Squats – (100 w/ Sand Bucket / 100 w/ Water Bucket / 100 w/ Air Squats)
400 Meter Run
200 Meter Buddy Carry
200 Meter Bear Crawl
by Jerry Gamallo Leave a Comment
1. Warm-up
Move deliberately through:
15 Strict Pull Ups
30 Empty Bar Thrusters
30 Ab Mat Sit Ups
30 Hip Extensions
15 Strict Pull Ups
2. Strength
Back Squat 3×5 @75-85%
3. Gymnastics Interval
AMRAP 6 mins: Max Sets of 5 UB rds.
4. Cash Out
100 Flutter kicks
5. Stretch
by Jerry Gamallo Leave a Comment
1. Warm-up – 200 RT – Band pull aparts – Glute Activation
50 Box Step Ups w/ light weight Dumbbells
2. Strength
Split Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
3. Gymnastics Interval
8 Rounds:
8 CTB Pull Ups
8 Push Ups
8 Alt Pistols
Rest :30
by Jerry Gamallo Leave a Comment
1. Warm-up
Row 2k (Weakness WU) – Band pull -aparts, Glute activation, Back twist, PVC
2. Strength
High Catch Power Snatch – 6×2
3. Met-Con
3 Rounds For Time:
15 Power Snatch 115/75lbs
15 Burpee Box Over 24/20″
by Jerry Gamallo Leave a Comment
Warm up
Run 1mi
20 of each: knee hug/toy soldier/ back twist/
leg swing
1- E.2.M.O.M for 10min
Row 20/16 cal
2. For Time – 15 min cap
10-9-8-7-6-5-4-3-2-1 reps
Hand Stand Push Up
perform 30 DU (60 single) after each set
3. Not For Time – 3 rounds- 1min rest in between rounds-1min each station
Abs Stretcher 25/15
Rower Pike
Plank KB Drag 35/25
by Jerry Gamallo Leave a Comment
1. Warm-up
1 min Banded Glute Activation
Then 30 OHS
Then
30 Good Mornings (light)
Run 400m
2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
3. EMOM for 10 Minutes: (Personalize your EMOM)
Even Min – (10 – 20) Box Jumps 40/30″
Odd Min – 1 “Alec Smith” Complex (4 Pull-ups, 3 Chest to Bar Pull-ups, 2 Bar Muscle Ups)
4. 100 Hollow Rocks
by Jerry Gamallo Leave a Comment
Warm up – 200 RT, Knee Hugs, Toes pulls, Quad pulls, Side lunges, PVC
1. Met-Con
For Time:
Row 25/20 Calories
50 Sumo DLHP 95/65lbs
Row 25/20 Cal
50 OHS 115/75lbs
Row 25/20 Cal
50 Push Jerks 135/95lbs
Row 25/20 Cal
2. Stretch!!!!
by Jerry Gamallo Leave a Comment
Warm up – 200 RT, Quad Pulls, Toes Pulls, Knee Hugs
1. Met-Con
For Time:
30-20-10
Dumbbell Snatch (no need to alt) 70/50lbs
Chest to Bar Pull Ups
2. Gymnastics Interval
5 Rounds:
15 GHD Sit Ups or AbMat sit ups
75ft HS Walk
Rest :60
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993