Month: January 2020

Workout of the Day 2-1-20

Conditioning
20 Minute AMRAP with a Partner
30 DB Snatch 35/25#
30 Goblet Squat 35/25#
30 KB Swing 35/25#
*3 Sprawls at the top of every minute together
*Partition work however you choose

Competitor
20 Minute AMRAP with a Partner
30 DB Snatch 70/50
30 Goblet Squat 70/50
30 KB Swing 70/53
*3 Burpees at the top of every minute together
*Partition work however you choose

by mike metzger

Workout of the Day 02-01-20

Partner "The Don"
35 Minutes, As Many Rounds as Possible w/ a Partner, share reps as needed
66 Deadlifts 95/65, 135/95
66 Box Jump 20/16, 24/20
66 Kettlebell Swings Y/B, G/Y
66 Knees Tucks, Knees to Elbow
66 Sit-Ups
66 Ring Rows, Pull-Ups
66 Thrusters 45/35, 65/45
66 Wallballs 14/10, 20/14
66 Sprawls, Burpees
66 Single Unders, Double Unders

by mike metzger

Workout of the Day 01-31-20

2 Rounds of:
10 Minutes as Many Rounds as Possible
2 Rounds of Cindy (5 Pull-Ups 10 Pushups 15 Squats)
500 Meter Row
Rest 2:00
10 Minutes as Many Rounds as Possible
12 Medball Cleans 20/14, 30/20
12 Sumo Deadlift Hi-Pull G/Y, R/G
0.7/0.8 Mile Bike
Rest 2:00

by mike metzger

Workout of the Day 1-31-20

Conditioning
3 Rounds
Minute 1: 10 Parallette Rows /side
Minute 2: 10 D-Ball Tall Kneel to Standing 30/20#
Minute 3: 45M Dual KB Front Rack Carry 35/25#
Minutes 4-6: Row @75%
Rest 2:00

Competitor
3 Rounds
Minute 1: 8 Parallette Rows /side
Minute 2: 12 D-Ball Tall Kneel to Standing 70/50#
Minute 3: 45M Dual KB Front Rack Carry 53/35#
Minutes 4-6: Row @75%
Rest 2:00

by mike metzger

Workout of the Day 1-30-20

Strength
Sumo Deadlift 8-7-6

Conditioning
5 Rounds
12/9 Calorie Bike
15 Sit Ups
15 Push Press 75/55#

Competitor
5 Rounds
15/12 Calorie Bike
15 Hollow Rocks
15 Kipping HSPU

by mike metzger

Workout of the Day 01-30-20

Conditioning
5 Rounds
10 Straight Leg Kips
10 Kettlebell Swings G/Y
400 Meter Run

Competitor
60 Toes to Bar
60 Kettlebell Swings R/G
2000 Meter Run

Strength
Sumo Deadlift
12-10-8

by mike metzger

Workout of the Day 01-29-20

Conditioning
32 Minutes
Minutes 1-2: 0.5/0.4 Mile Bike
Minutes 3-4: 10 Hang Squat Cleans 95/65
Minutes 5-6: 350 Meter Row
Minutes 7-8: 12 Dumbbell Bench + 15 Sit-Ups

Competitor
32 Minutes
Minutes 1-2: 0.7/0.6 Mile Bike
Minutes 3-4: 5-10 Squat Cleans 185/125
Minutes 5-6: 500 Meter Row
Minutes 7-8: 12 Dumbbell Bench 60/45 + 15 Sit-Ups

by mike metzger

Workout of the Day 1-29-20

Strength
Squat Clean Skill Work

Conditioning
15 minute AMRAP
1 Rope Climb
3 Squat Clean 115/75# (DB Hang Cleans)
9 Push Ups (Box Push Ups)

Competitor
15 minute AMRAP
1 Rope Climb
3 Squat Clean 185/125#
9 Deficit Push Ups (Parallettes or Plates)

by mike metzger

Workout of the Day 01-28-20

Strength
Strict Pull-Up 12-10-8

Conditioning / Competitor
18 Minutes, As Many Rounds as Possible
100 Meter Farmers Carry G/Y, R/G
10 Kettlebell Deadlifts
200 Meter Run

by mike metzger