WOW – Workouts of the Week
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WOD for Monday, 8/3/20:
Goblet Lunges, 15 reps per leg – hold something at shoulders, barbell, KB, DB, detergent, etc…
Rest 1 minute
Alternating V-Ups, 20 reps
Rest 1 minute
20 Kettlebell Swing (American)s,
Run, 400 m
20 Double Unders
Rest 1 min between each cycle. For each cycle pick up where you left off
1 Bear-ish Complex = 1 power cleans, 2 front squats, 3 shoulder to overhead
**Start with a 100 meter run.
1 Burpee
2 Jumping Squats
3 HR Push-ups
4 Pull-ups or Reverse Plank Lifts
5 Thrusters
6 Toes to Bar
7 Tuck Jumps
8 Lunges (1=L&R)
9 Lateral Hops over object
10 Sit-ups
11 Flutter Kicks (1=L&R)
12 Mountain Climbers (R+L=1)
15/15 Bulgarian Split Squats p/leg
Handstand hold, 1 minute
Russian KB Swings
1,2,3,4,5,6,7,8,9,10
Box Jumps
Strength/Skill
3 Rounds
12, 3-second negative push up, explode out of the bottom (go down slow & pop up)
Wall Sit, 75 seconds
Met-Con:
3 Rounds For Time:
20 Power Cleans
40 Abmat Sit Ups
Immediately After The Three Rounds…
500 Meter Row
Score: Time it takes to complete all three rounds plus the 500 meter row
You can also run 400 meters or 1 minute out/back or 20, 10 meter shuttle runs
WOD for Friday, 8/7/20:
Strength/Skill
Snatch 10 minute EMOM:
Snatch Complex –
2 Power Snatch
2 Hang Power Snatch
1 Hang Snatch
1 Snatch
Met-Con:
AMRAP 15 minutes of:
6 Burpee Broad Jumps
12 Slam Ball
18 Double Unders
WOD for Saturday, 8/8/20:
Strength/Skill
3 Rounds
Push Press, 5 reps
Pike Compression, 15 reps
Met-con:
4, 1 minute max 10, meter shuttle runs. Rest 1 minute after each shuttle run
then:
30-20-10
Pistols, reps are split evenly on each side
Push-Ups
Bicycle Crunches (R+L=1)
Row 500 meters or Run 400 meters between rounds
Strength:
3 rounds:
Single Leg Deadlift, 12 reps per leg
Table Top Swings, 12 reps
Met-con:
3 rounds for time of:
25 Double Unders
20 Russian Twists (R+L=1)
15 Plank Jacks
10 In & Out Squats
5 Handstand Push Ups