Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
5/13
Strength: 3 rounds:
Shoulder press, 5 reps
Side plank lifts, 10 per side
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Met-con:
12' EMOM:
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Min 1: 12/10 cal bike
Min 2: 10 burpees
Min 3: 24 Jumping Lunges
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Tuesday
5/14
Strength:
10 minute EMOM:
1 Clean
3 front squats
1 Jerk
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Met-con:
8 minute AMRAP:
10 cals on rower
15 slam ball
rest 2
800 meter run
Wednesday
5/15
Strength: 3 rounds:
Deadlifts, 5 reps
Pull-ups, 8-10 reps
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Metcon:
15' AMRAP:
21/15 cal bike
15 swing release
30 sit-ups
15 push-ups
Thursday
5/16
Strength: 3 rounds
Front squats, 5 reps
15 leg drdops
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Metcon:
20' AMRAP:
Max calorie row
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Every 5 minutes starting at 0:00
20 burpees
50 double unders
Friday
5/17
Strength: 3 rounds:
Bench press, 5 reps
Bulgarian split squats, 10 reps per side
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Metcon:
6 rounds on the 3:00
250 meter row
10 strict press
20 front racked reverse lunges
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Remaining time:
Rounds 1 & 2: max plank hold
Rounds 3 & 4: Max hollow body hold
Rounds: 5 & 6: Max Table top hold
Weekend
5/18-5/19
Strength: 3 rounds:
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Back squat, 5 reps
10 GHD Sit-ups
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Metcon:
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Every 5 minutes for 4 rounds:
400 meter run
21 American swings
Max taters in time remaining