Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
06/27
Monday
Strength:
10 minute EMOM
1 Power Snatch
1 Hang Power Snatch
1 Hang Snatch
1 Snatch
Met-con:
18 Min EMOM
Min 1: 50 Double Unders
Min 2: 20 Push Press
Min 3: 30 sec Assault Bike sprint for cal
06/28
Tuesday
Strength: 3 rounds:
Deadlift, 5 reps
Pull-ups, 10 reps
Met-con:
In teams of two, complete the following for time:
100 Slam Ball
2000 meter run
2500 meter row
100 Lateral Jumps
Teams may partition the work however they would like.
06/29
Wednesday
Strength: 3 rounds
Shoulder Presses, 5 reps
Bulgarian split squat, 12/12
Met-con:
8 sets: 1:1 rest
25/20 calorie row
06/30
Thursday
Strength:
3 rounds:
Back squats, 5 reps
Table top hold, 1 minute
Met-con:
15 minute AMRAP:
500 meter row
15 Hang Power cleans
10 Push Jerks
07/01
Friday
Strength:
10 minute EMOM clean complex
1 Power clean
1 Hang Power clean
1 Hang clean
1 Shoulder to overhead
Met-con:
3 rounds:
400 meter run
20 Overhead squats
15 ring rows
07/02
Saturday
Strength: 3 rounds:
Front Squats, 5 reps
Compression pikes, 20 reps
Met-con:
4x3 minute rounds: alternating between 1&2:
Rounds: 1 & 3:
Row 500 meters than max DB Burpee Deadlifts:
Rounds: 2&4:
Run 400 meters then max KB Taters
07/03
Sunday
Strength: 3 rounds
Bench Press, 5 reps
Pistols 10/10
Met-con:
4 rounds: 16 minutes
in a 4 minute window:
8 rounds:
20 second barbell movement
10 seconds rest
In a 3 minute window:
Pick 1:
400 meter run
500 meter row
21 calorie bike
Round 1: front rack reverse lunges
Round 2: Strict press
Round 3: Front Squat
Round 4: Bent Over Row