WOW – Workouts of the Week

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Monday, 10/18/21:

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:

For Time
Run 200m
50m KB farmer carry
20 dual KB deadlifts
50m KB farmer carry
Run 200m
40m KB farmer carry
15 dual KB deadlifts
40m KB farmer carry
Run 200m
30m KB farmer carry
10 dual KB deadlifts
30m KB farmer carry

Tuesday, 10/19/21:

Strength:

3 rounds:

Deadlift – 5 reps
Dips, 10 reps

Met-Con:

60/50 cal row
60 anchored feet sit ups
50/40 cal row –
50 alternating single arm devil’s press
25/20 cal row
40 single arm DB thrusters
*20:00 Time Cap

Wednesday, 10/20/21:

Strength:

3 Rounds:
Goblet Squats, 15 reps or 3×5 Back squats
Pike Compressions, 20 reps

Met-con:

80 Double Unders
Run 400m –
20 KB Front Rack Walking Lunge
60 Double Unders
Run 300m
16 KB Front Rack Walking Lunge
40 Double Unders
Run 200m
12 KB Front Rack Walking Lunge
20 Double Unders

Thursday, 10/21/21:

Strength:

Bear Complex 3-3-3
Start with 65-75% of Push Press (or 1.3x your shoulder press max)
Power clean
Front Squat
Push Press
Back Squat
Push Press

Met-con:

partner wod
100 reps for time
3 KB swings
2 KB goblet squats
1 KB push press right + 1 KB push press left
**This equals 1 rep**
One partner is working on the reps of the complex while the other is running a 400m. You switch when the runner is back in the gym.
**Time cap 25 minutes

Friday, 10/22/21:

Strength:

3 rounds:

Shoulder Presses, 5 reps
Pistols, 10/10

Met-con:

Buy in 800m run
21-15-9
Power cleans
Box Jumps
cash out 800m run

Saturday 10/23/21:

Strength:

3 rounds:
Front squats, 5 reps
Table top plank hold, 1 minute

Met-con:

Complete as many rounds as possible in 15 mins of:
Run 200 meters
10 Weighted Step-Ups
10 Push-up (hand release)s
20 AbMat Sit-ups

Sunday, 10/24/21

Strength:

3 Rounds
Bench press 3×5
Knees-to-Elbows, 15 rep

Met-con:

3 Round of
5:00 AMRAP x 1:00 Rest of: Pick up where you left off each round
10 x American swings
10 x 1-arm Dumbbell Snatch (5/5)
10 x Burpees