VSX this week…
Be sure to carefully check out the WODS so you can maximize your effort this week, especially if you plan on attending the Power and Oly classes as well.
MONDAY:
Strength
4×5 Tempo back squats (32×1)
Workout
AMRAP x 7:00
1-2-3-and so on… Front squats
2-4-6-and so on… Up-downs over bar
3-6-9-and so on… KB swings
-rest 2:00-
AMRAP x 7:00*
Repeat. *reset from the beginning.
TUESDAY:
Strength
4×5 Tempo bench press (32×1)
Workout
EMOM X 12:00 for max reps
1:00 – Double unders
1:00 – Push-ups*
1:00 – Toes to bar
1:00 – Cal row/bike/ski
*option for deficit or hand-release
WEDNESDAY:
Strength
EMOM x 6:00
5 Snatch grip behind the neck push-press
-rest 2:00-
EMOM x 6:00
5 Hang power snatch
Workout
10 rounds for time
5 DB goblet squats
10 Alt. DB snatch
THURSDAY:
Strength
E3MOM x 4 sets*
8/8 SA DB RDL
12 Alt. DB goblet front foot elevated
Reverse lunge
Workout
5 rounds for time
12 Deadlift
15 Pull-ups
300m run
FRIDAY:
Strength
5 sets*
1 strict press + 2 push press + 3 push jerk
Workout
2:00 on / 1:00 off
Until all work is completed…
60 Shoulder to overhead (115/75)|(75/55)
80 Sit-ups
100 Box jump overs (24/20)
SATURDAY
Get your pump on – what will be in store?!
SUNDAY
Time for your Boot camp sweat-fest! |