Warm-up – 200 RT, Leg swings, Back Twist, PVC
1. For Time:
1,000 Meter Row
Then 1 min Rest
Repeat 3X
2. 7 Rds for time
Run 200 Meters
10 Horizontal Ring/or TRX rows
3. Ab Tabata 8 Rds
by Jerry Gamallo Leave a Comment
Warm-up – 200 RT, Leg swings, Back Twist, PVC
1. For Time:
1,000 Meter Row
Then 1 min Rest
Repeat 3X
2. 7 Rds for time
Run 200 Meters
10 Horizontal Ring/or TRX rows
3. Ab Tabata 8 Rds
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Steady Rounds:
10 Light DB Push Press
10 Box Jumps
10 Push Ups
2. Strength
Find Your 1RM Push Jerk
3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on Rower
20 Burpee Box Jumps 24/20″
10 Strict Handstand Push Ups
by Jerry Gamallo Leave a Comment
Warm up- 200 RT, Leg Swings, Back Twist, PVC
Use empty Barbell
10 Presses Behind the Neck
10 High Hang Snatch High Pulls
10 Low Hang Snatch High Pulls
10 Snatch High Pulls
1. “Isabel”
30 Snatches 135/95
2. Gymnastics Test
For Time: 20 min cap
50 Muscle Ups or pull ups or CTB
by Jerry Gamallo Leave a Comment
1. Warm-up
20 Empty Bar OHS
then
20 Pull Ups
Then
15 GHDs
2. Strength
Find your 1RM Max Power Snatch
Catch noticeably higher than parallel. Close? Doesn’t count.
3. Met-Con
5 Rounds for Time:
5 Squat Snatch 185/125lbs
Run 400m
by Jerry Gamallo Leave a Comment
Warm up: 200 RT, Leg Swings, Back Twist, PVC
1. 7 min AMRAP
10 Cal. on Rower
7 Strict HSPU
Rest 30 Sec rest
2. AMRAP 5 min
Max reps of TTB
When you break do 100 meter sprint
Total reps is your score
3. Stretch
by Jerry Gamallo Leave a Comment
1. Warm-up
3 Slow Rounds:
15 Band Pull Aparts
Row 200m
2. Strength
Find your 1RM Clean and Jerk
3. Met-Con
For Time:
“Grace”
30 Clean and Jerks 135/95
4. Stretch
by Jerry Gamallo Leave a Comment
Warmup – 200 RT, Leg Swings, Back twist, PVC
1. Agility
2. 5 min AMRAP:
L – Sit Bar hang, when you break run 100 meters
3. 5-10-15-20-15-10-5
Wall Ball Sit up
After each round do a 80 Foot HS walk or Bear crawl
4. Cash out Run a 800
by Jerry Gamallo Leave a Comment
1. Warm-up
Move deliberately through 3 Rounds:
12 KB Swings 53/35lbs
12 Push Ups
12 Cal on rower
2. Strength
Find your 1 Rep Max Power Clean
3. Met-Con
5 Rounds for time:
Run 400m
10 Power Cleans 205/135lbs
by Jerry Gamallo Leave a Comment
1. Warm-up
Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
5 Pull Ups
100m Sprint
(Primer)
2. Strength
Find your 3RM Back Squat
3. Met-Con
In 8 Minutes:
Row 600/500m
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time
by Jerry Gamallo Leave a Comment
1. Warm-up
Slow 8 Minute AMRAP:
10 Empty Bar High Hang Squat Snatch
20 Calorie Row
30 Double Unders
2. Strength
Find your 1RM Snatch
3. Met-Con
AMRAP 20 Minutes
30 Wallballs 20/14lbs
20 Box Jump Overs 24/20″
10 Power Snatch 135/95lbs
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993