Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
11/25
Strength: 3 rounds:
Front Squats, 5 reps
GHD Sit-ups, 10 reps
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Met-con:
Every 4 min for 20'
15/12 cal row
21 Thrusters
15 Pull-Ups
Tuesday
11/26
Strength: 3 rounds
Bench press, 5 reps
Weighted Step-Ups, 10/10
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Met-con:
On the 3' x 7 rounds:
400 meter run
12 Burpees
'
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Wednesday
11/27
Strength: 3 rounds:
Deadlift, 5 reps
Dips, 15 reps
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Metcon:
3 rounds:
10 Burpees Over Rower
20 Wall Ball
into:
120/100 calorie row
Performed as:
2 minutes of work
1 minute rest
Thursday
11/28
Strength: 3 rounds:
NO CLASS
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Metcon:
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Friday
11/29
Strength:
Shoulder Press, 5 reps
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MetCon:
Torch that Turkey
Appetizer Round:
3 rounds:
Run 200 meters
20 Walking Lunges
10 "T" Push-Ups
Stuffing Slayer: 1 min max burpees
3 rounds:
50 Double Unders
10 Dips
30 Bicycle crunches
Stuffing Slayer: 1 min max mountain climbers
3 rounds:
Row 250 m
20 American swings
5/5 KB Snatch
Stuffing Slayer: 1 min max sit-ups
Weekend
11/23-11/24
Strength: 3 rounds
Power Clean 3-3-3
Wall Sit, 75 seconds
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Metcon:
10 Rounds (5 each)
Minute 1: Max American KBS
Minute 2: Max cals on bike