Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
3/10
Strength:
10 Minute EMOM:
​
1 Power Clean
1 Hang Power Clean
1 Push Jerk
1 Split Jerk
​
Met-con:
4 rounds:
Run 200 meters
6 Back racked walking lunges
9 Burpees
12 Ring Rows
​
Tuesday
3/11
Strength: 3 rounds:
Front Squat, 5 reps
K2E, 15 reps
​
Met-con:
4 minute AMRAP:
10 Power Cleans
15 Wall Ball
Rest 1 minute
then: 7 rounds:
15 Cal row
15 Sit-ups
​
Wednesday
3/12
Strength: 3 rounds
Shoulder press, 5 reps
Wall Sit, 90 seconds
​
​
Metcon:
15' AMRAP:
Bike 12/8 cals
10 KB Thrusters
15 Double Unders
20 American swings
Thursday
3/13
Strength: 3 rounds:
Snatch 10 Min EMOM:
1 Power Snatch
1 Hang Power Snatach
2 OHS
​​
Metcon:
5 rounds: 3:00 AMRAP/1 min off
10, 10 meter shuttle runs
10 Handstand push-ups for sub with Z-press
Cal row in remaining time
Friday
3/14
Strength: 3 rounds
Bench press, 5 reps
10/10 Bulgarian split squats
​
MetCon:
21-15-9
Row for cals
KB SDHP
Burpees
In & Out Squats
​
Weekend
3/15-
3/16
Strength: 3 rounds:
Back Squats, 5 reps
Dips, 10-12 reps
​
Metcon:
15' AMRAP
Pull-Ups.....up the ladder
1,2,3,4.....
10/8 calorie bike