WOW – Workouts of the Week

Join us on Zoom for Virtual No Equipment Necessary workouts.

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

Monday, 1/17/22:

Strength:

3 rounds:

Front Squat, 3×5

Reverse snow angels, 12 reps

Met-Con:

18 min AMRAP:

4 burpees

8 dual KB clean and press

6/6 goblet lunges

8/8 mountain climbers

Tuesday, 1/18/22:

Strength:

3 rounds:

Deadlift – 5 reps

Handstand hold, 1 minute

Met-Con:

10-9-8-7-6-5-4-3-2-1

Pull ups

Slam Ball

Dips

100 m run between rounds

 

Wednesday, 1/19/22:

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:

16 minute alt EMOM

10 or :45 seconds of Box Jump Overs

10 Squats + 10 Swings

12/10 Calorie row

Thursday, 1/20/22:

Strength:

3 rounds:

Shoulder Presses, 5 reps

Prisoner squat, 15 reps

Met-con:

Against a 4 minute running clock, perform the following for max reps:

Run 400m

Burpees (max reps in time remaining)

Rest 2 minutes

AMRAP 4 minutes

10 KB SDHP

10 Ring Rows

Rest 2 minutes

AMRAP 4 minutes

15 American KBS

10 Knees-to-elbow

Friday, 1/21/22:

Strength:

3 Rounds:

Goblet Squats, 15 reps or 3×5 Back squats

Plank hold, 1 minute

 

Met-con:

EMOM 10 minutes

5 Front Squats

Then max KB Dual Cleans until 0:30 second on timer (rest the next 30 seconds)

Score is total number of KB Cleans.

 

then:

Partner WOD

5 Rounds for Time

5 Push Presses (Bar starts on Ground, not off the Rack)

5 Burpee w/ Lateral Jump over Bar

Partner A does 5 & 5, then Partner B does 5 & 5 = 1 Round

 

Saturday 1/22/22:

Strength:

3 Rounds

Bench Press, 5 reps

Weighted Step-ups, 20 reps

 

Met-con:

5 Rounds For Time:

10 Deadlifts

50 Double Unders

 

Sunday, 1/23/22

Strength:

10 Minute EMOM

Clean Complex

1 Power Clean

1 Hang Power Clean

1 Hang Clean

1 Shoulder to Overhead

 

Met-con:

Partner WOD:

15 minute AMRAP

10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges (45/25 plate)

HOW: Partner A goes out for a 400m run. While Partner A is gone, Partner B completes as many rounds as possible of 10 pull-ups, 5 toes-to-bar, 10 overhead walking lunges. When Partner A finishes the run they tag Partner B and switch places.