Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
2/10
Strength: 3 rounds:
Front Squat, 5 reps
Pull-Ups, 10-12 reps
​
Met-con:
14' Min AMRAP:
12/10 cal row
20 Goblet lunges (each leg = 1)
12 Single Arm DB Push Press (6 ea)
​
Tuesday
2/11
Strength: 3 rounds:
Shoulder press, 5 reps
Weighted step-ups, 10/10
​
Met-con:
EMOM for 15 mins:
1: Row 200/150 m
2: 3/3 KB Snatches + 10 Russian swing
3. Run 100 meters
​
Wednesday
2/12
Strength:
Clean 10 min EMOM:
1 Power Clean
1 Hang Power Cean
1 Clean
​
Metcon:
6 rounds:
200 meter run
15 Slam ball
10 Burpees
Thursday
2/13
Strength: 3 rounds:
Back squat, 5 reps
Plank Ladders, 20 reps
​​
Metcon:
Every 6 minutes (6 rounds)
200 meter run
20 KBS
20/15 Cal Row
20 Wall Ball
Friday
2/14
Strength: 3 rounds
Deadlift, 5 reps
Side plank hold, 1 min per side
​
MetCon:
14' Min AMRAP
2 pull-ups
14 American swings
2 Burpees
14 Goblet Lunges
​
Weekend
2/15-
2/16
Strength: 3 rounds:
Hang Power Snatch + Hang Snatch
2-2-2
Bulgarian split squat, 10/10
​
Metcon:
"Skipping Helen"
3 rounds:
80 Double Unders
21 American KBS
12 Pull-Ups