Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
03/20
Strength: 3 rounds:
Deadlifts, 5 reps
Alternating V-Sits, 50 reps
Met-con:
5, 3 min AMRAPs:
15 SDHP
10 Burpees
Max Goblet Lunges in remaining time.
Rest 1 minute between rounds
Tuesday
03/21
Strength:
Snatch 10 min EMOM:
1 Power Snatch
1 Hang Power Snatch
1 Hang Snatch
1 Overhead Squat
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)
Wednesday
03/22
Strength: 3 rounds:
Back Squats, 5 reps
Pull-Ups, 8-10 reps
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
Thursday
03/23
Strength: 3 rounds:
Shoulder Presses, 5 reps
Bulgarian Split Squats, 10/10
Met-con:
Every 2' x 10 Rounds:
5 Pull-ups + 5 push-ups
Max cals on assault bike
Friday
03/24
Strength:
Clean 10'EMOM
1 Power Clean
1 Hang Power Clean
1 Clean
Met-con:
16' AMRAP:
Up ladder
2-4-6-8-10...
Shoulder to Overhead
100-200-300-400....
Meter run
Weekend
03/25-03/26
Strength: 3 rounds:
Bench Press, 5 reps
GHD Sit-ups, 10 reps
Met-con:
7 rounds in as few pulls as possible.
150/100 meter row
do 1, 3/4 BW front squat per pull