WOW – Workouts of the Week

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Monday, 8/2/21:

Strength:

3 Rounds:
Goblet Squats, 15 reps or 3×5 Back squats
Alternating V-ups, 30 reps

Metcon:

18 minute time cap:

Run 200m – sub with :30 seconds out/back or 10, 10 meter shuttle runs
4 rounds of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m
3 rounds of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m
2 rounds of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Run 200m
1 round of
3 x Power Cleans
3 x Thrusters
6 x Burpees

Tuesday, 8/3/21:

Strength:

3 rounds:
Shoulder Presses, 5 reps
Pistols, 10/10

Met-Con:

Versus a 12:00 Running Clock

Run 400m

Then… Climb reps starting at 3’s and add three reps per round until the final run

Slam ball
Box Jumps
In & Out Squats
Run 400m @ 12:00 to finish

Wednesday, 8/4/21:

Strength:

3 rounds:
Weighted Step-ups, 20 reps
Pull-Ups, 10 reps 

Met-con:

— 00:00 to 04:00 —

Row 400/300m – can sub with a 400 meter run, 1 minute out/back or 20, 10 meter shuttle runs

Then in time remaining

AMRAP of
10 x Push Press
10 x Front Squat
10 x Sumo Deadlift High Pull

Rest 1:00

— 05:00 to 09:00 —

Row 400/300m

Then in time remaining
AMRAP of
7 x Push Press
7 x Front Squat
7 x Sumo Deadlift High Pull

Rest 1:00

— 10:00 to 14:00 —

Row 400/300m
Then in time remaining
AMRAP of
5 x Push Press
5 x Front Squat
5 x Sumo Deadlift High Pull

Thursday, 8/5/21:

Strength:

Snatch Complex

Snatch Complex 2-2-2-2

1 Power Snatch
1 Hang Power Snatch
1 Hang Snatch
1 Snatch

Met-con:

3 Round of

5:00 AMRAP x 1:00 Rest of
10 x American swings
10 x 1-arm Dumbbell Snatch
10 x Burpees

Friday, 8/6/21:

Strength:

3 rounds:
Front squats, 5 reps

Table top plank hold, 1 minute 

Met-con:

Complete for time:
Row 50/35 cals 

Then…

10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Push-ups
Taters
Finish with a sprint rowing effort of…
Row 35/25 cal row 

Saturday 8/7/21:

Strength:

3 rounds:
Power Clean + hang power clean + shoulder to overhead, 3×3

Hollow rocks, 20 reps

Met-con:

4 Rounds:

Every 5:00

Run 400 meters 

AMRAP in the time remaining of:
20 Double Unders or sub with singles or virtual jumps
20 Mountain climbers (R+L=1)

Sunday, 8/8/21

Strength:

3 rounds:
Bench press 3×5 or Floor press, 10/10

Reverse snow angels, 15 reps

Met-con:

Run 400m 
1 Round of
30 x Bumper Plate Devil’s Press 
30 x Abmat Sit-ups

Run 400m
2 Rounds of
15 x Bumper Plate Devil’s Press
15 x Abmat Sit-ups

Run 400m
3 Rounds of
10 x Bumper Plate Devil’s Press
10 x Abmat Sit-ups