1. Warm-up
Row 2k
Dynamic stretching
2. Strength
Back Squat 5×4 @85%
3. Met-Con
For Time:
50/40 Calories on Rower
40 Handstand Push Ups
30 Thrusters 95/65lbs
20 Muscle Ups
by Jerry Gamallo Leave a Comment
1. Warm-up
Row 2k
Dynamic stretching
2. Strength
Back Squat 5×4 @85%
3. Met-Con
For Time:
50/40 Calories on Rower
40 Handstand Push Ups
30 Thrusters 95/65lbs
20 Muscle Ups
by Jerry Gamallo Leave a Comment
1. Warm-up
Row 1k
Then
2 Rounds:
7 Light Squat Jerks
14 Triple Unders or Double unders
21 Pull Ups
2. Strength
“Touch and Go” Push Jerk 5×5 – Start at 70% Work up
3. Met-Con
For Time:
10-1
Sumo Deadlift High Pulls 135/95lbs
Sprint 100m between sets
by Jerry Gamallo Leave a Comment
Warm- up – Dynamic warm-up
HERO WOD “Brian Bill”
800 Meter Run
5 Rope Climbs
50 Push-ups
25 Back Squats 135/95
4 Rope Climbs
40 Push-ups
20 Back Squats
3 Rope Climbs
30 Push-ups
15 Back Squats
2 Rope Climbs
20 Push-ups
10 Back Squats
1 Rope Climb
10 Push-ups
5 Back Squats
by Jerry Gamallo Leave a Comment
1. Warm-up – ankle mobility w/ band or KB
3 Rounds:
15 Weighted Box Step Ups
10 Pistols
5 Glute-Ham Raises
Dynamic Warm-up
2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @75%
3. Met-Con
AMRAP 20 minutes:
20 Toes to Bar
25 Box Jumps 24/20″
30 Wallballs 20/14lbs
by Jerry Gamallo Leave a Comment
1. Warm-up
30 Jump Squats
30 Calorie Row
20 Inchworms w/ Push Up
Dynamic Stretching
2. Strength
6×3 Power clean to split jerk – Start sets @80% of Power Clean max and work up
3. Met-Con
For Time: 20 min Cap
50 Power Cleans 135/95lbs
50 Ring Dips
800m Run
200ft Handstand Walk or 20 Wall Walks
by Jerry Gamallo Leave a Comment
Warm – up – 300 RT, 20 spiders, 20 Back twist, PVC, leg swings
1. Speed/ agility – Ladder& hurdles
2. Tabata “Something Else”
Pull ups
Push Ups
Sit ups
Air Squats
3. 3 Rounds for Time
9 DBL KB/DB Squat Clean Thruster 53/35
9 Mountain Climbers (1+1=1)
by Jerry Gamallo Leave a Comment
1. Warm-up
Row 2,000
Dynamic Warmup
2. Strength
Touch and Go Squat Snatch 6×3 AHAP – Start around 80%
3. Amrap 10 mins
Climb Ladder
3 Kipping HSPU
2 Back Squat – 225/155
6/4 – 9/6 – 12/8 – etc.
by Jerry Gamallo Leave a Comment
1. Warm-up
4 Steady Rounds:
10 Hip Extensions
10 Dumbbell Thrusters
10 GHD Sit Ups
Run 200m
2. Strength
Back Squat 4×5 @75% – no oly’s, belt, or sleeves. Clean up your movement.
3. Met-Con
AMRAP 7 Minutes:
10 Deadlifts 205/135lbs
5 Hang Squat Cleans
5 Push Jerks
by Jerry Gamallo Leave a Comment
Warm-up – 200 RT, Leg swings, Back Twist, PVC
1. For Time:
30 Cal on Rower
5 RC
Rest 60 sec
24 Cal on Rower
4 RC
Rest 60 sec
18 Cal on Rower
3 RC
Rest 60 sec
12 Cal on Rower
2 RC
Rest 60 sec
6 Cal on Rower 1 RC
2. Backward pull w/ Sled
by Jerry Gamallo Leave a Comment
1. Warm-up
Banded Glute Activation
Then
2 Rounds
15 Russian Kettlebell Swings
10 Pull Ups
5 Glute-Ham Raises
Then
Dynamic Stretching
2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @70%
3. Interval
3 Rounds For Time:
9 Squat Clean Thrusters 155/105lbs
9 Muscle Ups
rest :60
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993