WOW – Workouts of the Week

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Monday, 5/17/21:

Strength:
3 Rounds:
15/15 Bulgarian Split Squats p/leg
Downward dog push-ups, 10 reps

Met-Con:

AMRAP15
Row 500 meters or sub with a 400 meter run, 1 minute out/back or 20, 10 meter shuttle runs
14 Alternating DB Strict Press
14 Jumping Lunges

Tuesday, 5/18/21:

Strength:

Snatch Complex: EMOM for 5 minutes, then: minutes 5-7 AMRAP of the snatch complex
1 Power Snatch
1 Hang Power Snatch
1 Snatch
2 Overhead Squats

Met-Con: 

AMRAP 5:
Buy-In: 50/35 Calorie Bike – sub with 55/40 calorie row or 800 meter run, 2 minutes out/back
Max Rounds of “The Chief” (135/95)

Rest 2 minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike – sub with 40/30 calorie row or 600 meter run or 1:30 out/back
Max Rounds of “The Chief” (155/105)

Rest 2 minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike – sub with 25/20 calorie row or 400 meter run or 1 minute out/back
Max Rounds of “The Chief” (175/125)

“The Chief” =
3 Power Cleans
6 Push-Ups
9 Air Squats

Wednesday, 5/19/21:

Strength: 

Deadlift – 5 reps
15 Wall Slides

Met-con:

5 rounds:
Partner #1: row 250m – can sub with a 200 meter run, :30 seconds out/back or 10, 10 meter shuttle runs
Partner #2: As many reps of:
5/5 DB Snatches
10 Ring Rows – sub with table top swings or reverse plank lifts
15 Sit-ups
then: switch – that = 1 round

Thursday, 5/20/21:

Strength:

Clean 10 minute EMOM:
3 Power Clean
2 Hang Power Clean
1 Hang Clean

Met-con:

AMRAP 5:
Buy-In: 500 meter row – sub with 400 meter run, 1 minute out/back or 20, 10 meter shuttles
then in remaining time, AMRAP of:
30 Double Unders
5 Bear or Bear-ish complexes (Competitor: 135/95; Rx: 115/75; Pack: 95/65)

Rest 2 minutes

AMRAP 5:
Buy-In: 500 meter row – sub with 400 meter run, 1 minute out/back or 20, 10 meter shuttles
then in remaining time, AMRAP of:
30 Double Unders
10 Bear or Bear-ish complexes (Competitor: 115/75; Rx: 95/65; Pack: 75/55)

Rest 2 minutes

AMRAP 5:
Buy-In: 500 meter row – sub with 400 meter run, 1 minute out/back or 20, 10 meter shuttles
then in remaining time, AMRAP of:
30 Double Unders
15 Bear or Bear-ish complexes (Competitor: 95/65; Rx: 75/55; Pack: 65/45)

Friday, 5/21/21:

Strength:

3 Rounds
Shoulder presses, 5 reps
Side Plank hold, :45 seconds each side

Met-con:

Every 3:00 x 5 Rounds
9 Box Jump Overs – sub with broad jumps or bench jumps
12 Dual Dumbbell Front Squats
15/12 Calorie Row

Saturday 5/22/21:

Strength:

3 Rounds:
Back Squats, 3×5 or 15 Goblet squats
Pull-ups, 10 reps or sub with reverse plank lifts or table top swings

Met-con:

For Time:
50-40-30-20-10*
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball or weighted object

Sunday, 5/23/21

Strength:

3 Rounds
Bench press 3×5 or Floor press, 10/10
Goblet Lunges, 15/15

Met-con:

On the 3 Minute for 18 Minutes
400 Meter Run
2 x (Hang Power Clean + Power Clean