Workouts of the Week

06/27

Monday

Strength: 

10 minute EMOM

1 Power Snatch

1 Hang Power Snatch

1 Hang Snatch

1 Snatch

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Met-con:

18 Min EMOM

Min 1:  50 Double Unders

Min 2: 20 Push Press

Min 3: 30 sec Assault Bike sprint for cal

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06/28

Tuesday

Strength: 3 rounds:

Deadlift, 5 reps

Pull-ups, 10 reps

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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

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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

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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

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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

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Met-con:

4x3 minute rounds: alternating between 1&2:

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Rounds: 1 & 3:

Row 500 meters than max DB Burpee Deadlifts:

Rounds: 2&4:

Run 400 meters then max KB Taters

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07/03

Sunday

Strength: 3 rounds

Bench Press, 5 reps

Pistols 10/10

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Met-con:

4 rounds: 16 minutes

in a 4 minute window:

8 rounds: 

20 second barbell movement

10 seconds rest

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In a 3 minute window:

Pick 1:

400 meter run

500 meter row

21 calorie bike

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Round 1: front rack reverse lunges

Round 2: Strict press

Round 3: Front Squat

Round 4: Bent Over Row

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