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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

05/29

Strength:

MEMORIAL DAY - NO CLASSES

Met-con:

Tuesday

05/30

Strength: 

Deadlift, 5 reps

Handstand hold, 1 min

Met-con: 

4 rounds for time:

12 Alternating KB Lunges

12 Burpees

Row 250 meters

Rest 2 minutes then:

3:00 max Dual KB Jerks

Wednesday

05/31

Strength: 

EMOM for 5 mins

1 Power Snatch

1 Hang Power Snatch

1 Hang Snatch

then: minutes 5-7: 

AMRAP Power Snatch

Met-con:

8 rounds:

30 Double Unders

10 1/2 rotation switch

10 Goblet Squats

Thursday

06/01

Strength: 

Clean 10 minute EMOM:

1 Power Clean

1 Hang Power Clean

1 Front Squat

1 Jerk

Met-con:

10-9-8-7-6-5-4-3-2-1

Wall BAll

American swings

Run 200 meters before each round

Friday

06/02

Strength: 3 rounds:

Front Squat, 5 reps

Compression pikes, 20 reps

Met-con: 

AMRAP 15'

10 Deadlifts

10 Double DB or KB Push Presses

15/10 Calorie Bike

Weekend

06/03-04

Strength: 3 rounds:

Shoulder Press, 5 reps

Toes-to-bar, 10 reps

Met-con:

"Broken Nancy"

10 rounds for time:

200 meter run

7 OHS

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