2020-04-13

Zoom workouts at 530 on MWF! Join in the suffering with all of us 🙂 Plan on doing the strength work before or after on your own time as we only have 40min for the Zoom sessions…

Mon
3×3 Back/Front Squat (increasing)
1xME – use a weight that makes 6 reps challenging. If you get 6 reps then stop there
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10min EMOM (in same minute)
6 Alt DB Lunges + 6 Air Squat + 6 T2B
—–
10->1
Alt DB Snatch
Burpee
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Tues
1 Turkish Getup
2 Wall Walks
3 DB Lunges (L+R=1)
4 DB Thruster
5 Burpees
6 Pull-up (SDHP w/ KB)
7 KB Swing
8 Goblet Squat
9 TTB (situps/v-ups)
10 Wall Ball
11 Box Jump
12 HSPU
**Done 12 Days of Christmas style
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Wed
EMOM x 3min
3 Hang Power Snatch
EMOM x 3min
2 Hang Power Snatch (heavier)
EMOM x 3min
1 Hang Power Snatch (heaviest)
Rest 2min
Repeat the same EMOM cycle for hang power clean
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Every 5min for 5 Rounds
400m Run
20 DB Box Step-ups
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Thurs
12min AMRAP
30 DU
15 Wall Ball
30 DU
15 KBS
—–
Get out and ruck, run or bike for 20min
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Fri
3×3 Bench/Strict Press
1xME – use a weight that makes 6 reps challenging. If you get 6 reps then stop there
———–
5min EMOM (in the same min)
8 Push Press + 8 Pullups
—–
Rest 1min
—–
5min EMOM (in the same min)
8 Front Squat + 8 Burpees
—–
Rest 2min and repeat everything (so do a 2nd round)