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
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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
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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
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Metcon:
Every 4 mins x 4 rounds. Rest in time remaining:
6 Pull-Ups
9 Knees-to-elbow
12 Deadlifts
15/12 Cal Bike