C’ville Strength WODs Week of 4/25-4/30

SATURDAY STRENGTH

  • Push Press, build to 10RM!, then -10%/10×2
  • Back squat, 50/8×6 EMOM
  • Bent row, 50/10 reps, Bench press 50/10 reps, alternating every minute, 10 minutes total (5 rounds of each)
  • For Time: 21/15/9, Deadlift/burpee (95/135)

SUNDAY STRENGTH

  • Snatch from high hang, build to 5RM!, then -10%/5×2
  • Snatch deadlift (not touch n go), 50/8×6 EMOM
  • HEAVY American kettlebell swings, 5 reps EMOM for 6 minutes (seriously, warm up and get heavy)
  • Hill sprints from the sign to the crosswalk – sprint up/walk back 5 times. FULL SPEED AHEAD!

TUESDAY STRENGTH

  • Thruster (from rack), build to 10RM!, then -10%/10×2
  • Front squat, 50/8×6 EMOM
  • Bent row, 50/10 reps, Bench press 50/10 reps, alternating every minute, 10 minutes total (5 rounds of each)
  • Superset of Abs and Biceps for 3 total sets (you choose or trainer’s choice)

THURSDAY STRENGTH

  • Full clean from above knees, build to 5RM!, then -10%/5×2
  • Clean deadlift (not touch n go), 50/8×6 EMOM
  • HEAVY American kettlebell swings, 5 reps EMOM for 6 minutes (seriously, warm up and get heavy)
  • Airdyne!! (5 rounds 15s on, 1:45 off as hard as possible)

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