1. Warm up -200 RT, Leg Swings, Back Twist, PVC
2. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target
3. 21-18-15-12-9
Cal. on Rower
TTB
30 sec rest
by Jerry Gamallo Leave a Comment
1. Warm up -200 RT, Leg Swings, Back Twist, PVC
2. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target
3. 21-18-15-12-9
Cal. on Rower
TTB
30 sec rest
by Jerry Gamallo Leave a Comment
1. Warm-up
2 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups
2. Strength
3RM Shoulder to Overhead from Rack
3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up/ CTB
2 Thruster
2 Muscle Ups
3 Thruster
3 Muscle Ups
and so on…
by Jerry Gamallo Leave a Comment
1. Warm up – 200 RT – Leg swings – Back Twist – PVC
2. Agility
3. Every 3 min for 15 min
Run 400 meters
Max strict HSPU
4. Abs & Sled
by Jerry Gamallo Leave a Comment
1. Warm-up
2×12 hip extensions
Then
Row 1k @80+%
Then
20 Kipping HSPU
2. Strength
Find your 5RM touch and go deadlift – NO bounce. Met-Con
3 Rounds:
18 OHS 95/65lbs
15 Toes To Bar
Then 2 min max out of Pistols
by Jerry Gamallo Leave a Comment
1. Warm-up –
Row 2k (Weakness WU) – Then Toe Pulls, Quad Pulls, Knee Hugs
2. Strength
High Catch Power Clean – 6×2
3. Gymnastics Interval
For Time:
30 Burpee Bar Muscle Ups
or GI Jane for time – 100 burpee pull ups for time
4. Work on HS walking & Stretch
by Jerry Gamallo Leave a Comment
1. Warm-up – Knee Hugs / Quad Pulls / Toe Pulls / PVC
Slow 6 Minute AMRAP:
15 Russian KB Swings
15 Cal on Rower
Then 30 Lateral Squats (once)
2. Strength
Squat Snatch 5×3 Perfect Reps Only
3. Met-Con
5 Rounds For Time:
10 Back Squats 155/105lbs
10 Back Rack Walking Lunge Steps 155/105lbs
10 Push ups
4. Hand stand walk Practice
by Jerry Gamallo Leave a Comment
1. Warm-up – PVC / Quad Pulls / Toes Pulls / Knee Hugs
3 slow rounds:
4 Nose and Toes HSPUs
10 Russian KB Swings (moderate)
Then Row 500m at 80-90% – one time
2. Strength
Back Squat 4×4 @75-85%
3. Met-Con
“Karen”
Work to 80- 90% of Clean and Jerk if form is good, within 5 minute window immediately following WOD
by Jerry Gamallo Leave a Comment
1. Warm-up – PVC / Back twist / Leg Swings
50-75 Burpees to 6″ Target (Weakness WU)- Time Cap: 10 min
2. Strength
Push 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
EMOM for 10 Minutes:
2 Muscle Ups or 4- 6 Pull ups + 3 Ring Dips – wear light weight vest if possible
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
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993