Workout of the Day


January 31, 2019

Sport

A:Warm up —
5 min AMRAP:
30 Mtn Climbers
5 Push Ups
10 Supermans
1 Lap in gym

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2 —
20-min AMRAP:
500m Row
50 Sit Ups
20 Burpee Box Jumps 24/20
10 DLs 275/185

*10m = 1 rep if you finish on the rower

C: ROMWOD if time

 


Performance

A:Warm up —
5 min AMRAP:
30 Mtn Climbers
5 Push Ups
10 Supermans
1 Lap in gym

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2 —
20-min AMRAP:
500m Row
50 Sit Ups
20 Burpee Box Jumps 20/16
10 DLs 185/105

*10m = 1 rep if you finish on the rower

C: ROMWOD if time


Description

A. This will be performed at a slow, warm-up pace just to get the blood flowing. For 5 minutes you will do a circuit of 30 Mountain Climbers, 5 Push Ups, 10 Supermans and 1 lap around the inside of the gym. If you are outside of our gym then you will try to find an area to run about 75 meters. This portion of the workout will not be scored. 

B. This will be a partner workout. In teams of 2, you will perform a 500-meter row, 50 Sit Ups, 20 Burpee Box Jumps and 10 Deadlifts. All of these reps will be split between the two people. Each team will work continuously to try and get done as many rounds as possible in 20 minutes. Sport - box height: 24" for the men and 20" for the women; Deadlifts: 275lbs for the men and 185lbs for the women. Performance - box height: 20" for the men and 16" for the women. Deadlifts: 185lbs for the men and 105lbs for the women. This will be scored by the most rounds + reps you can get in the 20 minutes. If you finish in the middle of rowing then you will count every 10 meters as one rep.

C. ROMWOD stretching if there is time.