C’ville Strength WODs Week of 5/2-5/7

SATURDAY 5/2

  • Push Press, 10RM!, then -10%/10×3
  • Back squat, 50/9×7 EMOM
  • Bent row 50/11 reps, Bench press 50/11 reps, alternating every minute, 10 minutes total (5 rounds of each)
  • 21/15/9 Deadlift/burpee (95/135)

SUNDAY 5/3

  • Snatch from high hang, 5RM!, then -10%/5×3
  • Snatch deadlift (not touch n go), 50/9×7 EMOM
  • HEAVY American kettlebell swings, 5 reps EMOM for 7 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 5/5

  • Thruster (from rack), 10RM!, -10%/10×3
  • Front squat, 50/9×7 EMOM
  • Bent row 50/11 reps, Bench press 50/11 reps, alternating every minute, 10 minutes total (5 rounds of each)
  • ABSSSS/BICEPSSSS superset (whatever they want)

THURSDAY 5/7

  • Full clean from above knees, 5RM!, -10%/5×3
  • Clean deadlift (not touch n go), 50/9×7 EMOM
  • HEAVY American kettlebell swings, 5 reps EMOM for 7 minutes (seriously, warm up and get heavy)
  • Airdyne!! (5 rounds 15s on, 1:45 off as hard as possible)

 

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