WOW – Workouts of the Week

Refer A Friend

Invite A Friend To Check Us Out!

Join us on Zoom for Virtual No Equipment Necessary workouts.

https://us04web.zoom.us/j/6489063165 (Password = 123456)

 

Monday, 6/14/21:

Strength:

3 Rounds:

Deadlift – 5 reps

Handstand hold, 1 minute

Metcon:

For Time:50 Clean and Jerks

Every minute, starting at 0:00 perform: 20 Double-Unders or 2:1 singles or virtual jumps.

*Score = Total time to complete all 50 Clean and Jerk

Tuesday, 6/15/21:

Strength:

Clean 10 minute EMOM:

3 Power Clean

2 Hang Power Clean

1 Hang Clean

Met-Con:

For Time:Buy-In:

Run 1 Mile

200m Medicine Ball Walking Lunge

150 Medicine Ball Thrusters

100 Overhead Medicine Ball Sit-Ups

Cash-Out: 800m Run

Wednesday, 6/16/21:

Strength:

3 Rounds:Goblet Squats, 15 reps or 3×5 Back squats

Pull-Ups, 10 reps

Met-con:

3 Rounds:

20/15 calories on assault bike 

20 mountain climbers

100m Double-Dumbbell Front Rack Hold carry

20 Hand Release Push-Ups

10 Ring Rows

Thursday, 6/17/21:

Strength:

Bench press 3×5 or Floor press, 10/10

Hollow rocks, 15 reps

Met-con:

21-18-15-12-9:

Front Squats

American Kettlebell Swings

Lateral Burpees Over Barbel

Friday, 6/18/21:

Strength:

10 Minute EMOM:

Snatch + Overhead Squat Complex

1 Power Snatch + 2 Overhead Squat*pause at the bottom of the Overhead Squat for :02

Met-con:

10 Rounds AMRAP 1

100 Meter Shuttle Run (10 x 10 meters)

Max Slam Ball

Rest 1 Minute

Saturday 6/19/21:

Strength:

3 rounds:

Pistols, 8/8

Knees-to-elbow, 10 reps

Met-con:

5 Rounds

AMRAP 3

6 Deadlifts

9 Wall Ball – sub with thrusters

12 Sit-ups

rest 1 (pick up where you left off)

Sunday, 6/20/21

Strength:

3 Rounds

Shoulder presses, 5 reps

30 seconds side plank lifts on each side

Met-con:

4 Rounds For Time:

18/12 Calorie Row

15 Box Jumps

12 American Swings

9 Taters