Workouts of the Week

Strength: 3 rounds:

Deadlifts, 5 reps

Alternating V-Sits, 50 reps

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Met-con:

5, 3 min AMRAPs:

15 SDHP

10 Burpees

Max Goblet Lunges in remaining time.

Rest 1 minute between rounds

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Strength: 

Snatch 10 min EMOM:

1 Power Snatch

1 Hang Power Snatch

1 Hang Snatch

1 Overhead Squat

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Met-con: 5 rounds:

3 rounds:

Run 200 meters

10 Clusters

20 Box Jumps

30 Bicycle crunches (R+L=1)

40 Mountain climbers (R+L=1)

Strength: 3 rounds:

Back Squats, 5 reps

Pull-Ups, 8-10 reps

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Met-con:

AMRAP 7:

Calorie Row (partner dead hang from pull-up bar)

Switch when partner needs to drop from pull-up bar.  Score is # of cals.

Directly into:

AMRAP 7:

KBS (Partner Plank hold)

Switch when partner needs to stop

Score is # of KBS

Directly into:

AMRAP 7:

Abmat Sit-ups (Partner Double KB Front Rack hold)

Switch when partner needs to put bells down from front rack hold.

Score is # of sit-ups

Strength: 3 rounds:

Shoulder Presses, 5 reps

Bulgarian Split Squats, 10/10

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Met-con:

Every 2' x 10 Rounds:

5 Pull-ups + 5 push-ups

Max cals on assault bike

Strength: 

Clean 10'EMOM

1 Power Clean

1 Hang Power Clean

1 Clean

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Met-con:

16' AMRAP:

Up ladder 

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

Shoulder to Overhead

100-200-300-400....

Meter run

Strength: 3 rounds:

Bench Press, 5 reps

GHD Sit-ups, 10 reps

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Met-con:

7 rounds in as few pulls as possible.

150/100 meter row

do 1, 3/4 BW front squat per pull