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
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5min EMOM (in the same min)
8 Front Squat + 8 Burpees
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Rest 2min and repeat everything (so do a 2nd round)