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Workouts of the Week

Workout in person at the gym or virtually via Zoom:

https://us04web.zoom.us/j/6489063165  (Password = 123456)

Monday

4/28

Strength:

10' Clean EMOM:

1 Power clean

1 Hang Power clean

1 Clean

​
 

Met-con:

With a partner:

10x200 meter run

then:

10 rounds:

10 Burpees

20 Situps

then:

10x200 meter run

Tuesday

4/29

Strength: 3 rounds:

Bench press, 5 reps

Russian twists, 50 reps

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Met-con:

20' AMRAP:

5 Burpee Pull-ups

10 Thrusters

15/12 cal bike

Wednesday

4/30

Strength: 3 rounds

Deadlift, 5 reps

Plank hold, 1 min
 

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Metcon:

4 rounds:

400 meter row

30 Double Unders

200 meter run

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Thursday

5/1

Strength: 3 rounds:

Front Squat, 5 reps

GHD Sit-ups, 10 reps
​

Metcon:

5 rounds:

400 meter run

10 Jerks

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Friday

5/2

Strength: 3 rounds

Deadlifts, 5 reps

Heavy Carry, 100 ft
 

​

MetCon:

20' AMRAP:

7 OHS
7 Slam ball

10/8 cal bike

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Weekend

5/3-

5/4

Strength:

Snatch 2-2-2-2

Hip Extensions, 15 reps

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Metcon:

5 rounds:

15 Wall BAll

10 T2B

5 Burpees

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