Posts tagged Weightlifting
Workout of the Day 150925

Weightlifting

RDL (RDL 90%x10x4)

     Percentage Based On 10RM.

Metcon

Metcon (AMRAP - Rounds and Reps)

"One Arm Scissor"
     AMRAP12:
          6 One Arm DB Thrusters (L)
          6 One Arm DB Thrusters (R)
          12 Handstand Pushups
          Run 200m

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Workout of the Day 150924

Weightlifting

  Push Press

     Sets:
         8RM
         95%x8
         90%x8

Metcon

"Yo Mama's A Pajama"
      7 Rounds For Time:
         7 USSR KB Swings, 70#/53#
         7 Sit-Ups
         7 Box Jump Overs, 24"/20"

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Workout of the Day 150918

Weightlifting

Push Press (4 x 4*)

     *Same Weight As Last Week's 5x6

Metcon

"When It Rains It Poors"
     For Total Reps:
         3:00m
            Cal Row
         2:00m
            Hang Power Cleans 135/95
         1:00m
            Burpees

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Workout of the Day 150903

Movement Preparation

     Accumulating: 4min
         20 Reps (10 L/R)
            Single Leg Hip Hinges,

     N0 weight, focus on perfect
     mechanics and loading of the
     posterior chain.

Weightlifting

RDL (10RM, 10 x 95%, 10 x 90% )

Metcon

"Dreamy Bruises"
     AMRAP10
         30 Squats
         20 Toes-to-Bar
         10 Power Cleans, 135#/95#

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Workout of the Day 150901

Weightlifting

Push Press (8RM x 6 x 6)

Metcon

"American's Daydream"
    For Time:
         21 Overhead Squats, 95#/65#
         84 Double Unders
         15 Overhead Squats
         60 Double Unders
         9 Overhead Squats
         36 Double Unders

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Workout of the Day 150831

Weightlifting

     Back Squat (8RM 6 x 6 )

Metcon

     2 Rounds for Total Reps:
         1:00 Row for Calories
         1:00 Dumbbell Push Press
         1:00 Box Jump Overs, 24"/20"
         1:00 Sumo Deadlift High Pull 53/35
         1:00 Rest

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Workout of the Day 150828

Weightlifting

     Push Press (Find 1RM )

     Push Press (Find 8RM)

Metcon

     In Teams of 3, complete the following
     for time:
          100 Wall Ball
          Row 100 Calories
          75 Wall Ball
          Row 75 Calories
          50 Wall Ball
          Row 50 Calories

One athlete works at a time. Work may be divided as athletes see fit, however each athlete must perform at least one fifth of the total work per exercise in each round (20 reps in round of 100, 15 in round of 75, 10 in round of 50.) For a team of 2, reduce the reps to 75/50/25.

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Workout of the Day 150818

Weightlifting

     Shoulder Press (5 x 3 @85% R:2m)

Metcon

  "Like This, Like That"
     AMRAP15
         50 Cal Row
         40 Box Jumps
         30 Pull-Ups
         20 Russian Twist 25/15
         10 Alternating Pistols L/R*

     L/R = 1rep

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