Workout of the Day Archives - Page 4 of 150

Workout of the Day 2-22-20

Conditioning:
15 Minutes, As Many Reps As Possible with a Partner
*1 Person works at a time. Once complete…start over until time is up.
Scaled "Omar"
10 DB Thrusters 30/20#
15 Burpees or Sprawls
20 DB Thrusters
25 Burpees or Sprawls
30 DB Thrusters
35 Burpees or Sprawls

Competitor:
15 Minutes, As Many Reps As Possible with a Partner
*1 Person works at a time. Once complete…start over until time is up
"Omar"
10 Thrusters 95/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

by mike metzger

Workout of the Day 2-21-20

Conditioning:
5 Rounds:
:90, As Many Reps As Possible
6 Touch and Go Power Cleans 75/55#
6 Box Push Ups
6 KB swings 35/25#
:90 Row or Bike @90% aerobic effort
Rest :90

Competitor:
5 Rounds:
:90, As Many Reps As Possible
6 Touch and Go Power Cleans 95/65#
6 Push Ups
6 KB swings 53/35#
:90 Row or Bike @90% aerobic effort
Rest :90

by mike metzger

Workout of the Day 2-20-20

Strength
Sumo Deadlift 4-3-2-2

Conditioning:
3 Rounds:
3:00 Work / 6:00 Rest
1 set Max Reps Wallballs 14/10# (UNBROKEN)
In remaining time complete
Max Distance Sled Push or Pull 45/25#

Competitor:
3 Rounds:
3:00 Work / 6:00 Rest
1 set Max Reps Wallballs 20/14# (UNBROKEN)
In remaining time complete
Max Distance Sled Push or Pull 135/90

by mike metzger

Workout of the Day 2-19-20

Snatch Practice

Conditioning:
15 Minutes, As Many Reps As Possible
5 Power Snatch 75/55#
7 Sit Ups
9 Box Jumps 20/16"
:30 Rest

Competitor:
10 Rounds:
Every :90 complete
5 Power Snatch 115/75#
7 Toes to bar
9 Box Jumps 24/20"

by mike metzger

Workout of the Day 2-18-20

Strength
Strict Pull-Up 4-3-2-2

Conditioning:
3 Rounds:
15 Burpees or Sprawls (fast)
3 Rope Climbs or 6 Pull to Stand
:60 Bike at 90% effort
rest :60

REST 3:00 between each 3 round workout

3 Rounds:
10 Dual Dumbbell Prone Row 2011 tempo (Heavy)
:60 max reps single unders
rest :60

Competitor:
3 Rounds:
15 Burpees (fast)
3 Legless Rope Climbs
:60 Bike at 90% effort
rest :60

REST 3:00 between each 3 round workout

3 Rounds:
10 Dual Dumbbell Prone Row 2011 tempo (Heavy)
:60 max reps double unders
rest :60

by mike metzger

Workout of the Day 2-17-20

Strength
Front Squat 4-3-2-2

Conditioning:
10 Minutes, As Many Reps As Possible
:30 Handstand Hold
20 Calorie Row
30 Tall Prisoner Step Ups

Competitor:
10 Minutes, As Many Reps As Possible
10 Handstand Push Ups
20 Calorie Row
30 Alternating Pistols
*courtesy of CrossFit.com

by mike metzger

Workout of the Day 2-16-20

Strength
Bench Press 6-5-4-3

Conditioning
3 Rounds:
10/ side Single Arm Hang Clean 25/20#
10 Box Jump Over 20/16"
10/ side Single Arm Push Press 25/20#
10 Single DB Box Step Up 25/20#

Competitor
3 Rounds:
10/ side Single Arm Hang Clean 50/35#
20 Box Jump Over 24/20"
10/ side Single Arm Push Press 50/35#
20 Single DB Box Step Up 50/35#

by mike metzger

Workout of the Day 2-15-20

Conditioning
Scaled "Rene"
7 Rounds:
400M Run
15 Walking Lunges
12 Ring Rows
9 Sprawls

Competitor
"Rene"
7 Rounds:
400M Run
21 Walking Lunges
15 Pull Ups
9 Burpees

by mike metzger

Workout of the Day 2-14-20

Conditioning
4 Rounds:
:30 Wallballs 14/10
:10 transition
:30 Russian KB swings 35/25#
:10 transition
:30 Box Jumps 20/16"
:10 transition
2:00 Rowing @85%
2:00 REST

Competitor
4 Rounds:
:30 Wallballs 20/14#
:10 transition
:30 Russian KB swings 53/35#
:10 transition
:30 Box Jumps 24/20"
:10 transition
2:00 Rowing @85%
2:00 REST

by mike metzger