WOW – Workouts of the Week

Join us on Zoom for Virtual No Equipment Necessary workouts.

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

Monday, 5/16/22:

Strength:

3 Rounds:

Deadlift – 5 reps
Pull-Ups, 8-10 reps

Met-Con:

7 Rounds
20 Walking Lunges
20/15 Calorie Row
40 Double Unders

Tuesday, 5/17/22:

Strength:

3 Rounds:

Shoulder presses, 3×5
Side plank lifts, 15 reps per side

Met-Con:

AMRAP 8
400/350 meter row
15 Burpees
rest 1 minute
AMRAP 8
400/350 meter row
15 KB SDHP
rest 1 minute
AMRAP 2
Max Sit-ups

Wednesday, 5/18/22:

Strength:

Clean 10 minute EMOM: 75% of max Clean
1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Jerk

Met-con:

For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Swing Release
Wallballs

Thursday, 5/19/22:

Strength:

3 Rounds:

Back squats, 5 reps
Handstand hold, 1 minute

Met-con:

20 minute AMRAP:
Rounds of “Cindy”
Every 6 Minutes [Starting at 0:00]:
400 Meter Run
“Cindy” = 5 pull-ups, 10 push-ups, 15 Squats

Friday, 5/20/22:

3 Rounds:

Bench Press, 5 reps
GHD Sit-ups, 10 reps

Met-con:

10 Rounds For Time:
15 Power Snatches
10/8 calories on bike
50 Double Unders or 2:1 singles
* 5 Rounds Each Partner
* Alternate exercises

Saturday 5/21/22:

Strength:

EMOM for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch
then: minutes 5-7: AMRAP Power Snatch

Met-con:

5 Rounds
AMRAP 3
Run 100 meters or Row 150 meters
6 Deadlifts
9 Slamball
12 Sit-ups
rest 1 (pick up where you left off)

Sunday, 5/22/22

Strength:

3 Rounds:

Front squats, 5 reps
Dips, 8-10 reps

Met-con:

AMRAP 3 x 5 Rounds Each:
21 Kettlebell Swings
12 Burpee Box Jumps
Max Calorie Row in time remaining