Workouts of the Week

12/05

Monday

Strength:

10 Minute EMOM

2 Power Clean

2 Hang Power Clean

2 Front Squat

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Met-con:

25' Alternating EMOM

1.  10/8 cal bike

2.   12 KB Deadlift + 12 Russian swings

3.  12 Burpees

4.  :45 plank

5.  100 meter run

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12/06

Tuesday

Strength: 3 rounds:

Shoulder Press, 5 reps

Hollow hold, 1 minute

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Met-con:

4 Rounds:

6 Hang Cleans

12 Plank Ladders

18 Bicycle crunches (R+L=1)

24 Double unders

12/07

Wednesday

Strength: 3 rounds:

Front Squats, 5 reps

Pull-Ups, 8-10 reps

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Met-con:

10' AMRAP

12/8 Cal Bike

12 Push Presses

Rest 1 

10' AMRAP:

12/9 Cal Bike 

12 SDHP

Rest 1 minute

2' AMRAP

Max Sit-ups

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12/08

Thursday

Strength: 

Deadlift, 5 reps

Toes-to-Bar, 15 reps

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Met-con:

*20' timecap

Row 400 meters

25 Slam Ball

50 Mountain climbers

Row 300 meters

20 Slam Ball

40 Mountain climbers

Row 200 meters

15 Slam Ball 

30 Mountain climbers

Row 100 meters

10 slam Ball

20 Mountain climbers

In time left:   ascending ladder by 2's

2-4-6-8-10....etc

American KB Swings

Dips

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12/09

Friday

Strength:

10 minute EMOM

1 Power Snatch + 2 OHS

*Pause at the bottom of the OHS for :02

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Met-con:

4, 2:30 rounds, 1 minute rest in between:

Rounds 1 & 3:

Bike 12/8 Cals

10 Ring Rows

Max Sit-ups

Rounds 2 & 4:

Run 200 meters

15 Wall Ball

Max Russian Twists

12/10-11

Weekend:

Strength: 3 rounds:

Bench Press, 5 reps

Pistols, 10/10

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Met-con:

800 meter run

then: 3 rounds:

50 Double Unders

25 American KBS

15 Push-Ups

then: 800 meter run

12/10-11

Weekend:

Strength: 3 rounds:

Bench Press, 5 reps

Pistols, 10/10

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Met-con:

800 meter run

then: 3 rounds:

50 Double Unders

25 American KBS

15 Push-Ups

then: 800 meter run

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