Workouts of the Week

Strength: 3 rounds:

Back squat, 5 reps

Pull-Ups, 8-10 reps
 

Met-con:

8' AMRAP:

10 DB or KB Push press

10 Step-Ups with DBs or KBs

Run 100 meters

then:

In teams of two, alternate exercises for 8 rounds:

10 Cal row

15 DB or KB Thrusters

20 KBS

​

Strength: 3 rounds:

Hang Power clean 3-3-3

Hip extensions, 15 reps

​

Met-con:

8' AMRAP:

100 meter sprint

15 SB

Rest 1 min

8' AMRAP:

15 SB

30 Double Unders

Strength: 3 rounds

Shoulder press, 5 reps

Wall Sit, 90 seconds
 

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Metcon:

5 rounds for time:

12 In & Out Squats

9 Burpees

6 Toes to bar

Run 200 meters

​

Strength: 3 rounds:

Deadlift, 5 reps

Russian twists, 50 reps
​

Metcon:

12' AMRAP:

3 G2O

7 Push-ups

7 Box Jumps

7 Walking lunges (r+l=1)

after the 12' mark, run 1 mile for time

​

Strength: 3 rounds

Front squat, 5 reps

Side plank lifts, 10 reps per side
 

​

MetCon:

3 rounds for time:

400 meter run

30 Double unders

20 1/2 rotation switches

10 Pull-ups

​

Strength:

10' Snatch EMOM:

1 Power Snatch

1 Hang Snatch

1 Snatch

​

Metcon:

4 rounds of tabata:

Burpee shuttle run

Ring Rows

Deck squats

Mountain cimbers

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