ROMWOD – Good for warm up, cool down, or recovery!

Week of 7/7/19

Workout 1

Strength:

Strict press

every 2 min for 8 min (4 rounds)

3 reps @ 80%

@ 10 min 1 set max reps @ 70%

Metcon:

“Annie”

50,40,30,20,10

Double unders ( double the reps for singles)

Sit ups

Workout 2

Strength:

Front squat

every 2 min for 8 min (4 rounds)

5 reps @ 70%

Metcon:

60 bar facing burpees

150 air squats

45 deadlifts 95lb – 205lb

Workout 3

Warm up:

800m run 70-80% effort

Metcon:

5 rounds

10 deadlift

5 squat clean

5 shoulder to overhead

5 pull ups / sumo deadlift high pull

95lb – 135lb

Week of 6/23/19

Workout 1

Strength:

7 min to warm up to 70% max push jerk / shoulder to overhead

1 set of max reps of 70%

Metcon:

-15 min time cap-

25 Double unders (DU) / 50 Singles (SU)

15 Shoulder to overhead (S2O) 95/65

25 DU / 50 SU

13 S2O 115/75

25 DU / 50 SU

11 S2O 135/85

25 DU / 50 SU

9 S2O 155/95

25 DU / 50 SU

7 S2O 175/105

*If unable to do the weight listed find a weight you can keep moving with

Workout 2

Strength:

Back squat

Every 2 min x 6 sets

5 reps @ 60%

1 rep @ 70%

4 reps @ 65%

1 rep @ 75%

3 reps @ 70%

1 rep @ 80%

Metcon:

50 sit ups, 50 air squats, 10 Deadlift

40, 40, 8

30, 30, 6

20, 20, 4

10, 10, 2

weight range 135-225 find a weight you can move well with

Workout 3

Warm up:

Run 2 miles or 20 minutes 60-80%

Metcon:

Every 4 min x 4 rounds

Inside 4 min complete:

60 double unders / 60 singles

25 wallballs

15 box jump

Max reps of sumo deadlift highpull 95/65

rest 1 minute between the 4 min rounds
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