Workout of the Day 09-24-20

Strength
15 Minutes, Every Minute Complete:
1 Hang Squat Clean & Jerk

Conditioning
Partners Share as Desired
200 Meter Run, together after each
40 Dual DB Snatch 40/30
40 DB Thruster
40 Dual DB Hang Clean & Jerk
40 DB Deadlift

Competitor
Partners Share as Desired
50 Thrusters 115/85
50 Power Snatch 115/85
50 Clean & Jerk 165/115
50 Deadlift 205/145
*5 Sprawls top of each minute

by mike metzger

Workout of the Day 09-23-20

Conditioning
3 Rounds
Minutes 1-5: 1000-1250 Meter Row
Minutes 6-7: 3 Turkish Get-Ups each arm B/P, G/Y
Minutes 8-10: 20-30 DBall Cleans 70/50, 100/70

by mike metzger

Workout of the Day 09-22-20

Strength
3 x 3 Push Press

Conditioning
15 Minutes, As Many Rounds as Possible
100 Jump Rope / Double Unders
20 Push-Ups / Handstand Push-Ups
:30 Front Leaning Rest
40 Single Front Rack KB Step-Ups B/P, G/Y

by mike metzger

Endurance 09-21-20

Monday
6:00 Run
4:00 Run
2:00 Run
1:00 Run,
And then back up.
Work to Rest = 2:1

by mike metzger

Workout of the Day 09-21-20

Strength
3 x 5 Box Squat

Conditioning
Partner I Go, You Go, Full Rounds
4 Each
10 Dual Dumbbell Hang Squat Clean 35/25
10 Sprawl
10 Calorie Bike

Competitor
Partner I Go, You Go, Full Rounds
4 Each
20 Calorie Bike
15 Burpee
10 Dual Dumbbell Hang Squat Clean 50/35

by mike metzger

Olympic Weightlifting 09-23-20

Wednesday
TBD

by mike metzger

Barbell 09-20-21

Upper Option
Warm-Up: 3 Sets of 10 Ring Rows, 10 Push-Ups, 15 Band Pull Aparts
12-12-10-8 Bench Press
12-12-10-8 Strict Pull-Up
12-12-10-8 Dumbbell Incline Bench Press
12-12-10-8 Dual Dumbbell Bent Over Row
3 x 50m Farmers Carry As Heavy as Possible

Tuesday
3 x 5ea RFE Front Jumping Split Squat
3-1-3-1-3-1 Back Squats (*focus on the 3s)
2 x 20 Back Squat
Finisher: Banded Walk & Lunges

Thursday
3 x 8ea Staggerd Stance RDL
2 x 10 Deadlift
2 x 8 Deadlift
1 x 5 Deadlift
Finisher

by mike metzger

Workout of the Day 09-20-20

Strength
3 x 3 Bench Press

Conditioning
4 Rounds
Every 4:00 Complete
5 Bench Press 95/65, 245/165
50m Single Arm Farmers ea. G/Y, R/G
200 Meter Run

by mike metzger

Workout of the Day 09-19-20

Conditioning
14 Minutes, As Many Rounds as Possible with a Partner
300 Meter Run, together
20 MedBall Cleans 20/14, 30/20
10 Power Snatch 95/65, 135/95

by mike metzger

Workout of the Day 09-18-19

Conditioning
17 Minutes, As Many Rounds as Possible
250 Meter Row
10 Renegade Rows 25/15, 50/35
250 Meter Row
10 Dumbbell Power Clean
Rest 1:00
17 Minutes, As Many Rounds as Possible
0.3 Bike
10 Sit-Ups / Toes to Bar
0.3 Bike
10 Dual Bent Rows / Pull-Ups / Chest to Bar Pull-Ups

by mike metzger