1. Warm-up – 200 RT, leg swings, Back twist, PVC
Run 1 mile – (must have a 10 min mile or faster)
2. Strength
“Touch and Go” Push Jerk 5×5 – Start at 70% Work up
3. Met-Con
3 Rounds for time
10 Power Snatch 155/105lbs
25/20 Cal Rower
by Jerry Gamallo Leave a Comment
1. Warm-up – 200 RT, leg swings, Back twist, PVC
Run 1 mile – (must have a 10 min mile or faster)
2. Strength
“Touch and Go” Push Jerk 5×5 – Start at 70% Work up
3. Met-Con
3 Rounds for time
10 Power Snatch 155/105lbs
25/20 Cal Rower
by Jerry Gamallo Leave a Comment
Warm up – 400 meter Run, leg swings, back twist, PVC, 5 Pull ups
1. Emom for 10 min
1 Strict M up + 3 Muscle ups
or 2 strict pull up + 6 Pull ups
2. For Time:
21-15-9-15-21
Kettlebell Swings 53/35lbs
Toes to Bar
3. Backward facing sled Pull
50 Meters X 6
4. Stretch
by Jerry Gamallo Leave a Comment
1. Warm-up
Banded Glute Activation
then
2 Rounds
7 GHRs
14 Calorie Row
21 Push Ups
2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%
3. Met-Con
3 Rounds for time:
Row 500m
15 Bench Press 155/105lbs
2 Legless Rope Climbs
by Jerry Gamallo Leave a Comment
1. Warm-up – 200 RT, leg swings, Back twist, PVC
2 Steady Rounds:
8 Pull Ups
10 KB Swings 53/35lbs
Run 200m
2. Strength
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up
3. Met-Con
2016 Regionals Events 3&4
For time:
104 wall-ball shots 20/14 to 10-ft target
52 pull-ups
Time cap: 6:00
Event 4 begins at 7:00
4 Rounds for Time:
28 one-legged squats, alternating
15 power cleans 115/80
Time cap 10 minutes(17 minutes on the clock)
by Jerry Gamallo Leave a Comment
WARM UP
200 rt
20 ea spider stretch
knee hug
toy soldier
Back twist
Scorpion
PVC
Leg swings
A- AGILITY – Ladder drill w/ Dynamax Ball
B- DEATH BY… Burpees & shuttle run
Starting with 2 burpees in Round 1.
Round 1 thru 5, add 2 burpees each round
Round 6 and Up, add 1 burpee each round
Shuttle run stays the same each round
C- EMOM 10:00
4 HR push up
6 goblet squat
100 ft KB farmers carry (heavy)
D- CORE CASHOUT not for time
20-15-10 using Dynamax Ball
Out of the Coffin (2 handed)
Russian Twist
Crunch (Ball held on shins)
by Jerry Gamallo Leave a Comment
1. Warm-up
Run 800m
Then
20 Light High Hang Squat Snatch
Then
20 Snatch Grip Push Press
2. Strength
Touch and Go Squat Snatch – 8×2 – Good form only!
3. Met-Con
For Time:
Row 2k
Run 800
Row 2k
by Jerry Gamallo Leave a Comment
1. Warm-up – 200 Rt, Leg swings, Back Twist, PVC
AMRAP 4 Minutes:
10 Calories on Rower
10 Tall Box Jumps
2. Strength
Back Squat 4×5 @70%
3. Met-Con
AMRAP 12 Minutes:
12 Front Squats 165/110lbs
9 Lateral Bar Burpees
6 Bar Muscle Ups
by Jerry Gamallo Leave a Comment
Warm-up – 200 RT, Leg Swings, Back Twist, PVC
1. Warm-up
2:00 Banded Glute Activation
Then
20 Hip Extensions
40 Calorie Row
2. Strength
Find your 3RM Deadlift
3. Met-Con
For Time:
27-21-15-9
Row for Calories
Deadlift 225/155lbs
by Jerry Gamallo Leave a Comment
Warm-up – 20 RT, Leg swings, Back twist, PVC, Glute activation
1. Met-Con
Fat Fran
For Time:
21-15-9
Thrusters 135/95lbs
Chest to Bar Pull Ups
2. 100 Hollow Rocks
3. Stretch
by Jerry Gamallo Leave a Comment
Warm-up – Leg swings, Back twist, PVC, Glute activation
1. Strength
Find your 2RM Back Squat
2. For Time:
15 KB Snatch R-Arm 70/53lbs
20 Toes to Bar
15 KB Snatch L-Arm
20 Toes to Bar
15 KB Snatch R-Arm
20 Toes to Bar
15 KB Snatch L-Arm
3. Stretch
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993