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Workout of the Day – Wednesday August 7th, 2019 “Optimus Prime”

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Strength

Deadlift (1X6)

DEADLIFT Heavy Set of 6

3-4 Sets to Build to Heavy 6

Deadlift (1×4)

2-3 sets to build to a heavy 4

Deadlift (1X2)

DEADLIFT Heavy Set of 2

1-3 Sets to Build to Heavy 2

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Metcon (No Measure)

Recovery & Midline

15 Minute Recovery

Athlete’s choice

Bike

400-600 Meter Runs

Row

On the 3, 6, 9, 12:

20 Medicine Ball Sit-ups (20/14)