Warm – up – Leg Swings, PVC, Back Twist
1. AMRAP 8 Minutes:
30 Double Unders
4 Bar Muscle Ups or 8 Kipping CTB
Rest :30
2. 10 Rds for time
10 Cal Row
3 Horizontal Ring Rows
50 Hollow Rocks & Stretch!!!!!
by Jerry Gamallo Leave a Comment
Warm – up – Leg Swings, PVC, Back Twist
1. AMRAP 8 Minutes:
30 Double Unders
4 Bar Muscle Ups or 8 Kipping CTB
Rest :30
2. 10 Rds for time
10 Cal Row
3 Horizontal Ring Rows
50 Hollow Rocks & Stretch!!!!!
by Jerry Gamallo Leave a Comment
1. Warm-up – leg swings, Back Twist, PVC
Move deliberately through:
Run 800m
20 Strict Weighted Ring Dips w/ DB between legs – Scaled dips on box with weight
20 Glute-Ham Raises
2. Strength
Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
3. Met-Con
4 Rounds For Time:
30/20 Cal on Rower
10 TTB or V ups
10 Hang Squat Snatch 115/75lbs
Cash out: Not for time – 40 GHD sit ups
by Jerry Gamallo Leave a Comment
Warm- up: Leg Swings, Back Twist, PVC, Ankle circles
A. Agility – Speed Ladder Drills (double length ladder)
B. Met-con – For Time
100m Run E.M.O.M. – With remaining time do Hand- Release Push -ups. Stop at 100 HR – Push ups.
C. Dynamic Med Ball Drills
D. Practice Stretching
by Jerry Gamallo Leave a Comment
1. Warm-up – Leg Swings, Back Twist, PVC
3 Slow Rounds:
10 Cal on Row
10 Push Ups
10 RDLs 115/75lbs
2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 82.5%. All percentages are based off of your 1RM.
3. Met-Con
For Time:
40-30-20
Push Press 95/65lbs
Box Jumps 24/20″
Pull-Ups
by Jerry Gamallo Leave a Comment
1. Warm-up – Leg Swing, Back Twist, PVC
(Weakness WU)
Pick your weakest movement from this list: Run 1 mile, Row 2k, 75 Bar Facing Burpees – Cap @ 10 min
2. Strength
High Catch Power Clean – 6×2
Should be caught noticeably higher than parallel. This is not muscle snatch, but intended to be a pulling accessory.
3. Met-Con – 2 heats if needed
3 Rounds For Time:
10 Clean and Jerk 155/105lbs
40ft HS Walk or Bear Crawl
75 Double Unders
40ft HS Walk or Bear Crawl
by Jerry Gamallo Leave a Comment
1. Warm-up
4 Slow Rounds:
12 Horizontal Ring Rows (feet on box)
20 DU
2. Partner Back Squat Test (2 males, or 2 females)
2 mins of max reps
Men’s RX 185 – Women’s RX 125
Men’s Scaled 135 – Women’s Scaled 75
3. Met-Con – Team (same sex) Cap: 14 min
7 Rounds for Time:
12 Thrusters 100/70lbs
12 Burpees to 6″ Target
by Jerry Gamallo Leave a Comment
1. Warm-up
3 slow rounds:
10 Hip Extensions
15 Band Pull-a-Parts
20 Double-Unders
2. Strength
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s
3. Gymnastics Test
In 7 Minutes:
Row 1k
Then max distance HS Walk in remaining time
by Jerry Gamallo Leave a Comment
1. Warm-up
5 mins of Burpees – Weakness Warm-Up
Leg Swings, Back twist, PVC
2. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70% – Movement feels good make your way into the 80’s
3. Met-Con
AMRAP 6 Minutes:
4 Squat Cleans 185/125lbs
4 Bar Muscle Ups
by Jerry Gamallo Leave a Comment
1. Warm-up – Back twist, PVC, Leg swings
Then
3 slow rounds:
40 Double Unders
20 Walking Lunge Steps w/ plate OH (light)
2. Strength
Deadlift 5×3
First four sets are warm-up sets between 60 and 75%
Final set is only working set at 82.5%
3. Met-Con
For Time:
20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs (Substitute KB rack hold)
Kipping HSPU
by Jerry Gamallo Leave a Comment
– Warmup:
200 rope turns
20 Samson lunge
back twist
iron cross
scorpion
PVC
leg swings
A- WOD: For time, score is total time inc. rest
200 meter run
50 double under (125 single)
rest 1 min
400 meter run
50 double under (125 single)
rest 2 min
800 meter run
50 double under (125 single)
rest 3 min
1600 meter run (1 mile)
50 double under (125 single)
B – Dynamax Core Set
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993