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Workout of the Day // Category

Category based archive
19 Jan

Dumbledore

Back Squat (build to heavy 3)
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike

17 Jan

Lethal Weapon

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run

Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

16 Jan

Blue Steel

Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

15 Jan

Diane

Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Back Squat (Weight)
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 1 Reps @ 80%

3 Minutes Rest

Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%

3 Minutes Rest

Set 7: 4 Reps @ 8%
Set 8: 3 Reps @ 85%
Set 9: 2 Reps @ 90%