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
​
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
​​​
Metcon:
4 rounds:
400 meter row
30 Double Unders
200 meter run
​
Thursday
5/1
Strength: 3 rounds:
Front Squat, 5 reps
GHD Sit-ups, 10 reps
​
Metcon:
5 rounds:
400 meter run
10 Jerks
​
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
​
Weekend
5/3-
5/4
Strength:
Snatch 2-2-2-2
Hip Extensions, 15 reps
​
Metcon:
5 rounds:
15 Wall BAll
10 T2B
5 Burpees
​