Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
12/02
Strength:
10 minute EMOM:
Clean complex
2 Power clean
2 Hang Power cleans
2 Front squats
​
Met-con:
AMRAP 1:00
3 Deadlifts
50 Double Unders
Max Bike calories
AMRAP 2:00
9 Deadlifts
50 Double Unders
Max Bike calories
AMRAP 4:00
12 Deadlifts
50 Double Unders
Max Bike calories
AMRAP 5:00
15 Deadlifts
50 Double Unders
Max Bike calories
​
Tuesday
12/03
Strength: 3 rounds
Shoulder press, 5 reps
Hollow hold, 1 minute
​
​
Met-con:
55/45 Bike calories
Into:
10!
Power Snatch
Toes-to-bar
into: 55/45 Bike calories
'
​
Wednesday
12/04
Strength: 3 rounds:
Front Squat, 5 reps
Pull-Ups, 8-10 reps
​
Metcon:
AMRAP 10'
12/9 calorie bike
12 Push Presses
Rest 1 minute
AMRAP 10'
12/9 calorie bike
12 SDHP
Rest 1 minute
AMRAP 2:
Max sit-ups
Thursday
12/05
Strength: 3 rounds:
Deadlifts, 5 reps
Toes-to-bar, 15 reps
​​
Metcon:
​20' timecap
Row 400 meters
25 Slam ball
50 Mountain climbers
Row 300 meters
20 Slam ball
40 Mountain climbers
Row 200 meters
15 Slam ball
30 Mountain climbers
Row 100 meters
10 Slam ball
20 Mountain climbers
In time left: ascending ladder going up by 2's:
2-4-6-8-10.....
American KB Swings
Dips​
​
Friday
12/06
Strength:
10 Minute EMOM:
Snatch + OHS Complex
1 Power Snatch + 2 OHS
*Pause at the bottom of the OHS for :02
​
MetCon:
4, 2:30 minute rounds; 1 min rest between
Rounds 1&3:
Bike 12/8 calories
10 Ring Rows
Max sit-ups
Rounds 2&4:
Run 200 meters
15 Wall Ball
Max Russian twists
Weekend
12/07-12/08
Strength: 3 rounds
Bench Press, 5 reps
Pistols, 10/10
​
Metcon:
800 meter run
then:
3 rounds:
50 Double Unders
25 American KB swings
15 Push-ups
then:
800 meter run