1. Warm-up
Slow 8 Min AMRAP:
5 Horizontal Ring Rows
5 Hip Extensions
5 Squat Jerks – Light
2. Strength
High Catch Power Clean – 5×3
3. Met-Con
4 Rounds For Time:
1 Rope Climb
Run 400m
1 Rope Climbs
21 Deadlifts 225/155lbs
by Jerry Gamallo Leave a Comment
1. Warm-up
Slow 8 Min AMRAP:
5 Horizontal Ring Rows
5 Hip Extensions
5 Squat Jerks – Light
2. Strength
High Catch Power Clean – 5×3
3. Met-Con
4 Rounds For Time:
1 Rope Climb
Run 400m
1 Rope Climbs
21 Deadlifts 225/155lbs
by Jerry Gamallo Leave a Comment
Warm up
200RT
20 Spider Stretch
Back Twist
PVC Pass Thru
Leg Swings
1- Agility
Venator Athletics OC (Obstacle Course)
2- Conditioning
For Time
120ft forward lunge steps
40 T-push ups
120ft backward lunge steps
30 Diamond push ups
120ft forward lunge steps
20 push ups/ shoulder taps
120ft backward lunge steps
10 plyo (clapping) push ups
3- Core Cash Out
“Roxanne”
by Jerry Gamallo Leave a Comment
1. Warm-up
Run 1 Mile (Weakness WU) – Leg Swings, Back Twist, PVC
2. Strength
Back Squat 3×5 @75-85%
3.Met-Con
4 Rounds For Time:
7 Power Cleans 185/125lbs
14 Bar Facing Burpees
21 Wallballs 20/14lbs
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Slow Rounds:
1 Legless Rope Climb
15 Cal on Rower
2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
4. Gymnastics Test
EMOM For 16 Minutes:
Run 200m
5 Muscle Ups
Alternate movements
by Jerry Gamallo Leave a Comment
Move deliberately through:
30 Band Pull-a-parts
30 Goblet Squats
30 Box Jump Overs
Then
Accumulate :90sec in a hanging L-Sit
2. Strength
Squat Snatch 6×2 – Perfect reps only –
Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%.
3. Met-Con
Row 2k:
Rest 2 mins
30 Squat Cleans at 165/110lbs for time
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Slow Rounds:
3 strict Pull ups
200 meter Run
Then leg Swings, Back Twist, PVC
2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
3. Met-Con
12 min Amrap of:
250 meter Row
21 TTB
Rest 60 sec after each set
by Jerry Gamallo Leave a Comment
1. Warm-up
120 cal row (Weakness WU)
Leg swing, Back twist, PVC
2. Strength
Deadlift 5×3
The first four 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. Gymnastics Test
3 Rounds For Time:
75 Air Squats
25 Kipping HSPU
Rest :90
by Jerry Gamallo Leave a Comment
Warm-up – 200 RT
A- Balance
1 leg med ball (dynamax) throws
B- 3 Rounds for time: 15 min cap
21 Cal row
21 KB swing 70/53
C- For Time:18 min cap
21-18-15-12-9-6
Burpees to target (6″ over fingertips)
V-ups
After each round rest 30 sec
by Jerry Gamallo Leave a Comment
1. Warm-up
75 Burpees to 6″ Target (Weakness Warm Up) – 10 min Time cap
Back Twist / PVC
2. Strength
High Catch Power Snatch – 5×3
3. Met-Con
With and 8 minute running clock:
5 Rounds:
8 Thrusters 135/95lbs
40 Double Unders
Then max rep Alternating Pistols in remaining time
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Slow Rounds:
200m Row on High Damper
15 Good Mornings (light)
2. Strength
Back Squat 5×3 @70-80% of 1RM
3. Met-Con
“Stone Elizabeth”
For Time:
21-15-9
Moderate Weight Stone Cleans – USE Large stones for more advanced and Heavy Med Balls for Inter-Beg.
Ring Dips
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993