Workout of the Day 08-11-20

Strength
Front Squat 8-5-4-3

Conditioning
Partner Workout
2 Rounds
50 Dumbbell Push Press 35/25
50 Dumbbell Front Squats 35/25
50 Deadlift 95/65
*Every 2:00 100 Meter Run together

Competitor
Partner Workout
2 Rounds
50 Push Press 155/105
50 Front Squats
50 Deadlift
*Every 2:00 100 Meter Run together

by mike metzger

Barbell 08-10-20

Upper Body Option
Warm-Up: 3 x 10 DB Bench & Chin-Up
1-5-1-5-1-5 Bench Press
3 x 15 Bent Over Row
3 x 15 Z-Press

Tuesday
10E2MOM
10 Back Squats
then,
3 x 3 Pause Back Squat
3 x 10 Kang Squat
Finisher TBD

Thursday
5-3-1-5-3-1 Deadlift
3 x 15 Hip Thrust
3 x 20 Stiff Leg DL
Finisher TBD

by mike metzger

Endurance 08-10-20

Monday
Sprint Workout
4 x 100 Meter
4 x 60 Meter
4 x 30 Meter

by mike metzger

Workout of the Day 08-10-20

Strength
4 Supersets
8-5-4-3 Pendlay Row
:45 Weighted Hollow Hold

Conditioning
4 Rounds
12 Dumbbell Muscle Clean
50 Meter Farmer's Carry
12 Dumbbell Push Ups
50 Double Unders / 100 Single Unders

Competitor
4 Rounds
12 Barbell Muscle Clean
50 Meter Farmer's Carry
24 Push Ups
50 Double Unders

by mike metzger

Olympic Weightlifting 08-12-20

Wednesday
A. Snatch Balance, 4 x 4 @ 55-70%
B. 14 Minutes, Every 2:00 Complete
2 Squat Snatch
C. 3 Round Finisher
20 L Crunch
20 L plate floor press

by mike metzger

Workout of the Day 08-09-20

Strength & Conditioning
8EMOMs, 2:00 rest b/w
A1. 8 Barbell Hip Thrust
A2. 10 Push-Ups w/ 2 Shoulder Taps
B1. 8ea Single Arm Glute Bridge Bench
B2. 25 Banded Pull Aparts
C1. 200 Meter Sprint / 26/15 Calorie Row
C2. Rest

by mike metzger

Workout of the Day 08-08-20

Conditioning
4 Rounds w/ Partner, Alternate Movements
25 Kettlebell Swings G/Y, R/G
20 Box Jumps 20/14, 24/20
400 Meter Run
20 DBall Cleans 70/50, 100/70
25 Burpees

by mike metzger

Workout of the Day 08-07-20

Strength
Sumo Deadlift 10-8-6-4

Conditioning
4 Rounds
15 Dual Kettlebell Sumo Deadlift G/Y, R/G
20 (Box) Push-Ups
400 Meter Run/Row/Ski

by mike metzger

Workout of the Day 08-06-20

Conditioning
9 Rounds each
Partner I Go, You Go, They Go
3-5 Power Snatch 65/55, 155/105
8-12 Calorie Bike Sprint

by mike metzger

Workout of the Day 08-05-20

Conditioning
5 Rounds
200 Meter Run
10 Single Arm Dumbbell or Kettlebell Clean, left
50 Meter Single Arm Front Rack Carry, left
*Repeat Right Side
250 Meter Row
2:00 Rest

by mike metzger