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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

5/20

Strength: 3 rounds:

Clean 3-3-3

Plank hold, 1 minute

Met-con:

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10/8 Calorie Bike
10 Wall Balls

Tuesday

5/21

Strength:

1EMOM for 10 minutes
use 65-70% of Shoulder Press Max
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk

Met-con:

Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swing
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Knees-to-elbow

Wednesday

5/22

Strength: 3 rounds:

3x Power Snatch + Hang Snatch + Overhead squat
Rest 1 minute
Carry, 100 feet
Rest 1 minute

Metcon:

1For 3 cycles: AMRAP in 5 mins of:
Shuttle Run, 120 meters (20ft, 40ft, 60ft)
12 Slamballs
8 Push-Ups
Rest 1 minute after each cycle. Pick up where you left off each cycle.

Thursday

5/23

Strength: 3 rounds

Back Squat, 5 reps
Bar Hang, 30 seconds
 

Metcon:

AMRAP 16:
5 Rounds
15/12 Calorie Row
10 Box Jumps
Max Rounds in time left:
10/8 Calorie Row
10 Push Press

Friday

5/24

Strength: 3 rounds:

Bear Complex 3-3-3
Start with 65-75% of Push Press (or 1.3x your shoulder press max)
Try to increase by 5-10lbs from last time.
Power clean
Front Squat
Push Press
Back Squat
Push Press

Metcon:

5-4-3-2-1
Rope Climbs
15/12 Calorie Assault Bike after each set of rope climbs.

Weekend

5/25-5/26

Strength: 3 rounds:

Deadlift - 5, reps
Handstand hold, 1 min

Metcon:

AMRAP 15:
15 Burpees
30/24 Calorie Row
60 Double Unders

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