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Workout of the Day // Category

Category based archive
28 May

“eHarmony”

Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

Metcon (Time)
"eHarmony" [Home Gym]
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

26 May

“Five Below”

Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Metcon (3 Rounds for reps)
"Five Below" [Home Gym]
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

25 May

“Flex Seal”

Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Metcon (AMRAP – Reps)
"Flex Seal" [Home Gym]
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

23 May

Supple Sunday

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Metcon
"Supple Sunday" [HOME GYM]
5 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry
1 Minute Max Leg Lift Overs

22 May

Gone in 60 Seconds

Metcon (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees

On the Minute: 20 Double Unders

Metcon (Time)
"Gone In 60 Seconds" [HOME GYM]
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders

21 May

“Cinnamon Swirl”

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
Metcon (AMRAP – Rounds and Reps)
"Cinnamon Swirl" [HOME GYM]
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

20 May

Athletes Foot

Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest
Metcon (5 Rounds for reps)
"Athlete’s Foot" [HOME GYM]
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest