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Weekly WODs Updates 6-8 to 6-13

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Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday

Met-Con 

8min AMRAP 

Even minutes Row 200m 

Odd minutes Wallballs 12 

Rest 2 minutes 

8min AMRAP 

Even minutes Double Unders 30 

Odd Minutes Burpees 12 

 

Skill

Overhead Squat 3-2-1-3-2-1 

 

Tuesday

Skill 

Rope Climbs 6x3 with 1 minute rest between sets  

Met-Con

"Partner WOD" for time: 

60 Pull-ups (Other partner must be hanging from pull-ups bar)

60 Push Press (Other partner must hold another barbell fully locked out over head) 115/75 

60 Back Rack Alternating Lunges (Other partner must be holding another barbell in front rack fully standing) 115/75

60 Push-ups (Other Partner must be holding a plank for reps to count) 

60 Deadlifts (Other partner must be holding another barbell up in deadlift position at fully extension) 115/75 

 

Wednesday

Skill 

10 EMOM

3-Hang Clean & Jerk @ 65% of 1RM Clean and Jerk 

Met-Con

7 Rounds for time:

 

200m Run

1 Rope Climb

7 Hang Power Cleans 155/105 

Rest 1 minute 

20 minute time cap 

 

Thursday

Met-Con 

10 Bar Muscle-Ups

20 Handstand Push-ups  

30 Burpees to 6in 

40 KB Swings 70/53

50 KB Goblet Squats 70/53 

Skill

 3-Position Snatch 5x1 @75% of 1RM Snatch 

 

Friday

Skill 

Front Squat 3-2-1-3-2-1

Met-Con

12 minuite AMRAP 

80 Double Unders 

40 Medball Sit-ups

20 KB Snatches 53/35 

 

Saturday

Skill 

Deadlift 4x5

Met-Con

"Loredo" 

6 Rounds for time: 

24 Air Squats 

24 Push ups

24 Walking Lunges 

400m Run 

 

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Guest Thursday, 15 November 2018