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Workouts of the Week

Workout in person at the gym or virtually via Zoom:

https://us04web.zoom.us/j/6489063165  (Password = 123456)

Monday

10/02

Strength: 3 rounds:

Front Squats, 5 reps

Hollow hold, 1 minute

Met-con:

4 rounds:

20 Russian swings

30 Double Unders

400 meter run

Tuesday

10/03

Strength: 

10 minute Clean EMOM:

Power Clean

Hang Power CleanHang Clean

2 Push Jerks

Met-con:

4 rounds for time:

15 Thrusters

30 Double Unders

200 meter run

Wednesday

10/04

Strength: 3 rounds:

Deadlift, 5 reps

Dips, 10-12 reps

Metcon: Partner WOD

6 Minute AMRAP:

Clusters ladder for 6 minutes

Rest 3 minutes

For time: 4x400 meter relay run 

Thursday

10/05

Strength: 3 rounds:

Bench Press, 5 reps

Knees-to-elbow, 10 reps

Metcon:

AMRAP 15'

6 Handstand push-ups

12 American KBS

200 meter run

Friday

10/05

Strength:

10 minute EMOM:

Snatch + OHS Complex

Metcon:

18' AMRAP:

5 round buy in: 

200 meter run

10 OHS

in time remaining:

Max rounds "Cindy"

Weekend

10/07-10/08

Strength: 3 rounds:

Back Squats, 5 reps

15 Deficit push-ups

Metcon:

Every 4 mins x 4 rounds.  Rest in time remaining:

6 Pull-Ups

9 Knees-to-elbow

12 Deadlifts

15/12 Cal Bike

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