WOW – Workouts of the Week

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Monday, 11/30/20:

Strength:
10 Minute EMOM
Clean Complex
2 Power Clean
2 Hang Power Clean
2 Front Squat

Met-Con:
EMOM 25
1. 10/8 Calorie Bike
2. 12 Kettlebell Deadlift + 12 Russian Swings
3. 12 Burpees
4. :45 Plank
5. 100 Meter Run

Tuesday, 12/1/20:

Strength:

Deadlift – 5 reps
Plank Ladder, 20 reps

Met-Con:
4 Rounds
6 Hang Cleans
12 Burpees
18 Bicycle crunches (R+L=1)
24 Double Unders


Wednesday, 12/2/20:

Strength:

3 Rounds:
Goblet Squats, 10 reps
Handstand hold, 1 min

Met-con:
Running Bodyweight “Fran”
Run 200 meters
21 Jumping Squats
21 Ring Rows
Run 200 meters
15 Jumping Squats
15 Ring Rows
Run 200 meters
9 Jumping Squats
9 Ring Rows
Run 200 meters

Thursday, 12/3/20:

Strength:

EMOM for 5 minutes, then: minutes 5-7 AMRAP of the snatch complex
1 complex = 1 Power snatch 1 Hang Power Snatch 1 Snatch 1 Overhead Squat

Met-con:

2 Rounds
800 Meter Run
40 Mountain Climbers (R+L=1)
30 Lunges (each leg = 1 rep)
20 Kettlebell Swings
30 Russian Twists
40 Plank Jacks

Friday, 12/4/20:

Strength:

Goblet Lunges, 15/15 reps
10, Double Push-Up Burpees

Met-con:

On the 4 Minute for 4 Rounds
15/10 Calorie Bike
10 Box jump
15 Ground to Overhead
20 Sit-Ups
*do the 2nd and 4th round in reverse

Saturday 12/5/20:

Strength:

3 Rounds
Shoulder Presses
Rest 1 minute
Pistols, 5/5

Met-con:

4 x AMRAP 3
200 meter run
Max Thrusters in time remaining
Rest 1 Minute between AMRAPs

Sunday, 12/6/20

Strength:

3 rounds:
Single Leg Deadlift, 10 reps per leg
Rest 1 minute
Bodyweight Renegade Row with Push-Up, 10 reps

Met-con:

4 Rounds
500 meter row =
10 Deck Squats or ninja roll-ups
20 Floor press, 20 dual or 10/10 per side
30 Double Unders
40 Alternating V-Sits