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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

7/15

Strength: 3 rounds

Deadlifts, 5 reps

Pull-Ups, 10-12 reps

Met-con:

5 rounds on the :90

0-:90 300/250 meter row

:90-3:00 30 DB Lunges

3:00-4:30 60 Double Unders

4:30-6:00 30 Sit-ups

Tuesday

7/16

Strength: 3 rounds:

Shoulder press, 5 reps

Side Plank lifts, 15 reps per side

Met-con:

30-20-10-20-30

Row for cals

DB Thrusters

Mountain climbers (R+L=1)

Wednesday

7/17

Strength:

Clean, 10 min EMOM

1 Power Clean

1 Hang Power Clean

1 Front Squat

1 Jerk

Metcon:

15' AMRAP:

50 Double Unders

200 meter run

10 Push Jerks

Thursday

7/18

Strength: 3 rounds

Back squats, 5 reps

Handstand hold, 1 min
 

Metcon:

3 rounds for time:

900/800 meter bike

30 Sit-ups

20 Lateral Barbell Burpees

10 Front Racked Reverse Lunges

Friday

7/19

Strength: 3 rounds:

Bench press, 5 reps

GHD Sit-ups,  10 reps

Metcon:

10 Rounds for time:

15/12 cal row

15 Slam ball

Weekend

7/20-7/21

Strength: 3 rounds

Front Squat, 5 reps

Dips, 8-10 reps

Metcon:

5 rounds, AMRAP 3

Run 100 meters

6 Deadlifts

9 American swings

12 Sit-ups

Rest 1 min, pick up where you left off

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