WOW – Workouts of the Week

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Monday, 3/1/21:

Strength:
3 rounds:
Power Clean + hang power clean + shoulder to overhead, 3×3
30 Bicycle crunches

Met-Con:

5 x 3 min rounds
12/10 calorie row
15 Suitcase Deadlifts
12 Burpees over object
max DB or KB push press in remaining time
rest 1 min between rounds score is push press rep total

Tuesday, 3/2/21:

Strength:

3 rounds:
Deadlift – 5 reps

Pull-Ups, 6 reps

Met-Con: 

5 Rounds of AMRAP 2
15 KB Sumo Deadlift High Pulls
Max Double Unders
Rest 1 Minute Between Rounds

Wednesday, 3/3/21:

Strength: 

5×3 Power Snatch + Hang Snatch + Overhead squat
10 Dips

Met-con:

With a Partner
20 Rounds Total:
10 Dumbbell Lunges
10 Calorie Row
20 Double Unders
*alternate exercises

Thursday, 3/4/21:

Strength:

3 Rounds:
Goblet Squats, 15 reps
Side Plank hold, 1 minute per side

Met-con:

8 Rounds
10 Kettlebell Swings
5 Push Ups
Then:
4 Rounds
250m Row
10 GHD Sit Ups

Friday, 3/5/21:

Strength:

3 Rounds
Shoulder presses, 3×5
10 T2B

Met-con:

3 rounds for time of:
Run 400
30 In & Out Squats
20 Push presses

Saturday 3/6/21:

Strength:

 3 Rounds:
15/15 Bulgarian Split Squats p/leg
Knees to Elbow plank hold, 45 seconds on each side

Met-con:

 Buy In: Run 800m
3 Rounds
10 Power Cleans
20 Slam Ball or ground to overhead with household object.
30 Mountain Climbers (R+L=1)
Buy Out: Run 800m

Sunday, 3/7/21

Strength:

 3 rounds:
Weighted Walking Lunge, 20 steps
Wall Slides, 15 reps

Met-con:

10 Handstand Push Ups
10 Pistols
25 AbMat Sit-ups
6 Handstand Push-Ups
6 Pistols
25 AbMat Sit-ups
2 Handstand Push-Ups
2 Pistols
25 AbMat Sit-ups
6 Handstand Push-Ups
6 Pistols
25 AbMat Sit-ups
10 Handstand Push Ups
10 Pistols
25 AbMat Sit-ups