Immagini

Friday 201009 – Workout of the Day

Strength

Deadlift

On a 10:00 min clock, establish a 1 rep max.

Then

Every 5:00 (5 sets)
20 Back Rack Lunges 34/24
20 Hang Snatches 34/24
20 Toes to Bar

Wednesday 200930 – Workout of the Day

Strength

Bench Press (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Bench Press (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (6 Rounds for distance)

3 sets
4:00 min AMRAP
500/400m row
Max Distance Run (meters)
– Rest 1:00 –
4:00 min AMRAP
Run (matching distance from previous max distance attempt)
Max Meter row
– Rest 3:00 between sets-

*Athletes will have 6 scores. Scores 1,3, 5 are run distance. Scores 2,4,6 are row distance. Run distance on 2nd 4:00min AMRAP is always equal to previous max distance run from 1st 4:00min AMRAP.

 

Tuesday 200929 – Workout of the Day

Strength

Front Squat (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Front Squat (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap
3 Rounds
25 Toes to Bar
25 Push Ups
-into-
Max Rounds
50 Double Under
25m Double Dumbbell Front rack walking lunge 20/16

*Score is only number of rounds and reps of DU and Lunge couplet
*Lunge counts as 5 reps. Mark every 5m

 

Monday 200928 – Workout of the Day

Strength

Deadlift (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Deadlift (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (Time)

@0:00-5:00
For Time:
30 Clean and Jerks 52/34
*5 min cap

Metcon (Time)

@5:00-10:00
For Time:
30 Clean and Jerks 62/44
*5 min cap

Metcon (AMRAP – Reps)

@10:00 – 15:00
For Reps:
Max Reps Clean and Jerk 70/48
*5 min cap