Workouts of the Week
Workout in person at the gym or virtually via Zoom:
https://us04web.zoom.us/j/6489063165 (Password = 123456)
Monday
4/22
Strength: 3 rounds:
Deadlift, 5 reps
Reverse snow angels, 10 reps
Met-con:
20' EMOM:
1. :45 max cals on rower
2. :45 alternating v-ups
3. :45 russian KB swings
4. :45 double unders
Tuesday
4/23
Strength: 3 rounds:
Shoulder press, 5 reps
Side plank hold, 30 seconds per side
Met-con:
On the minute x 8:
6 Dumbbell Front Squats
Max Devil's press
Rest 1 minute
AMRAP 4:
Max Bike Cals
Rest 1 minute
On the minute x 8:
6 Box Jumps
Max Burpees
Wednesday
4/24
Strength: 3 rounds
Front Squats, 5 reps
Handstand push-ups, 8-10 reps
Metcon:
For time: 20 min cap
10-1 clusters
200 meter run
Thursday
4/25
Strength: 3 rounds
Shoulder Press, 5 reps
Compression pikes, 20 reps
Metcon:
6 x 2:00 rounds:
20 Alternating DB Snatch
AMRAP Broad Jumps
Rest 1 minute
Friday
04/26
Strength:
EMOM for 5 mins:
1 Power Snatch
1 Hang Snatch
1 OHS
then: minutes 5-7 max Power Snatch
Metcon:
5 rounds for time:
21 Cal row
12 Burpees over the rower
5 Strict pull-ups
20' cap
Weekend
4/27-4/28
Strength: 3 rounds:
Back Squat, 5 reps
Wall Slides, 10 reps
Metcon:
100 Double unders
21 Hang Power cleans
21 Push presses
100 Double Unders
15 Hang Power cleans
15 Push presses
100 Double unders
9 Hang Power cleans
9 Push presses
*17 min timecap