Workouts of the Week

Strength: 3 rounds:

Deadlifts, 5 reps

Dips, 10-12 reps
 

Met-con:

3 rounds:

Row 500 meters

20 Med ball situps

2 rope climbs

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Strength:

Snatch complex 2-2-2-2

1 Snatch High pull

1 Hang Snatch

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Met-con:

20' AMRAP:

25 Back Squats

50 Burpees over the bar

75 KBS

1000 meter run

125 Double Unders

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Strength: 3 rounds

Back squat, 5 reps

Handstand hold or 10 HSPU
 

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Metcon:

10 Minute AMRAP unbroken push press

120 meter shuttle run (10,20,30)

Max unbroken push presses - any time you break up the push presses, run the shuttle

Strength: 3 rounds:

Clean 3-3-3
 

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Metcon:

5 minute AMRAP:

8 Burpee Box Jumps

10 Goblet squats

Rest 1 minute

5 minute AMRAP:

30 DU

10 Alternating DB Snatch

Rest 1 min

5 minute AMRAP:

Row 150/100 m

15 K2E

Strength: 3 rounds

Shoulder press, 5 reps

Weighted step-ups, 10/10
 

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MetCon:

4 rounds for time

8 Deadlifts

6 Power Cleans

200 meter run

14' timecap

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Strength: 3 rounds:

Front squats, 5 reps

Handstand hold or hspu

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Metcon:

21-15-9

Row for calories

KBS

Push-ups