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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

2/19

Strength: 3 rounds:

Shoulder Press, 5 reps

Plank Hold, 90 seconds

Met-con:

50-40-30-20-10 cal bike or row

200 meter KB or DB farmer's carry

Tuesday

2/20

Strength: 3 rounds:

Front Squats, 5 reps

Dips, 10-12 reps

Met-con:

30 K2E

100 Double Unders 

30 Dual KB Thrusrers

*9 minute time cap.   Max burpees in remaining time

Wednesday

2/21

Strength: 

Bench Press, 5 reps

Weighted Step-ups, 10 reps ea side

Metcon:

Run 400 meters

100 ft walking lunges

then:

10!

In & Out Squats

Burpees

Bicycle crunches

then:

100 ft walking lunges

Run 400 meters

Thursday

2/22

Strength:

10 minute EMOM: clean complex

1 Power clean

1 Hang Power Clean

1 Hang clean

1 Shoulder to Overhead

Metcon:

21 Deadlifts

800 meter run

15 deadlifts

400 meter run

9 Deadlifts

200 meter run

15 min time cap

Friday

02/23

Strength: 3 rounds:

Back squats, 5 reps

GHD Sit-ups, 10 reps

Metcon:

3 rounds:

10 Power cleans

10 Hand Release push-ups

40 double unders

Weekend

2/24-2/25

Strength: 3 rounds:

Deadlift, 5 reps

Pull-ups, 8-10 reps

Metcon:

Run 400 meters

21 KBS

15 Goblet squats

9 Burpees

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