Daily Workout Challenge #30

“Never regret a workout that you didn’t do.”

 

Endurance

newbie

3 rounds for time:

• kettlebell ground to overhead – 25# – 20 reps

• 20 burpees

• 15 push ups

• 50 band curls

fit

3 rounds for time:

• kettlebell ground to overhead – 35-55# – 20 reps

• 20 burpees

• 15 push ups

• 50 band curls

 

 

Daily Workout Challenge #29 – Strength

“Without struggle there is no progress.  How bad do you want it?”

 

Strength Workout

 

newbie

2 rounds for time:

• curls and press with 10-15# dumbbells – 30 reps

• 20 split squats per leg – body weight

• 15 burpees

• rest 3 minutes

 

fit

2 rounds for time:

• hang clean – 45-95# – 30 reps

• 25 split squats per leg – with 15-30# dumbbells

• 30 burpees

• rest 3 minutes

 

pro

2 rounds for time:

• hang clean – 135# – 30 reps

• 25 split squats per leg – with 30# dumbbells

• 30 burpees

• rest 3 minutes

 

Daily Workout Challenge #28

“Your genes don’t control what your body looks like…You do.”

 

Metabolic Conditioning

newbie

on the minute, every minute, for  20 minutes

• 20 squat to toes + max reps burpees

fit

on the minute, every minute, for  21 minutes

• 20 prisoner squat jumps, + max reps burpees

• 45# thruster x 15 reps

• run 1 lap around the building

 

pro

on the minute, every minute, for  21 minutes

• 20 double unders + max rep push ups

• 45# thruster x 15 reps

• run 1 lap around the building

 

Daily Workout Challenge #27

“You can’t do anything about the length of your life, but you can do something about it’s width and depth.”

 

Endurance

 

newbie

4 rounds for time (40 minute time cap):

• run/walk 400m indoors

• 35#+ kettlebell deadlift for 10 reps

• overhead kettlebell swing with 10-20# for 20 reps

• run/walk 400m indoors

• rest exactly 3 minutes

fit

5 rounds for time (40 minute time cap):

• run/walk 400m indoors

• 75# deadlift for 10 reps

• overhead kettlebell swing with 35#+ for 20 reps

• run/walk 400m

• rest exactly 3 minutes

pro

5 rounds for time (60 minute time cap):

• run 400m

• 225# deadlift for 10 reps

• 20 pullups

• run 400m

• rest exactly 4 minutes between sets

 

Daily Workout Challenge #26

“Persistence supersedes talent, genetics, and luck.

There can be no true success without it.”

Strength

Newbie

• kettlebell goblet squat – 7 x 5 – rest 1 minute between sets

• kettlebell deadlift – 5 x 5 – rest 1 minute between sets

• 50 dumbbell ground to overhead for time with 10# dumbbells

Fit

• barbell back squat – 7 x 5 – rest 1 minute between sets

• deadlift – 5 x 5 – rest 1 minute between sets

• 50 barbell clean press for time with 45# bar

Pro

• barbell back squat – 7 x 5 – rest 1 minute between sets

• deadlift – 5 x 5 – rest 1 minute between sets

• 50 barbell clean and press for time with 115#

 

Daily Workout Challenge #25

“Goals are dreams with deadlines. Get to work to make them happen.”

Metabolic Conditioning

Newbie

As many rounds as possible in 25 minutes

• 7 mountain climbers

• 7 body weight lunges

• 7 overhead kettlebell swings with 15-25#

Fit

As many rounds as possible in 25 minutes

• 7 burpees

• 7 lunges with 15-25#

• 7 overhead kettlebell swings with 35-55#

• 7 dumbbell push press with 15-25#

Pro

As many rounds as possible in 25 minutes

• 7 burpees

• 7 box jumps

• 7 overhead kettlebell swings with 55#

• 7 dumbbell push press with 25-35#

Daily Workout Challenge #24

“You are in charge of how you feel.

Make the choice to change your life to live happy.”

 

Endurance

Newbie

5 rounds for time:

• 400m run/walk

• kettlebell thruster – 15-25# x 15 reps

Fit

5 rounds for time:

• 400m run

• 45# barbell thruster x 15

Pro

5 rounds for time:

• 400m run

• 95# overhead squat x 15

   

   

Daily Workout Challenge #23

“Fall 7 times, get up 8.”

 

Strength

Newbie

• dumbbell push press 7×3  – take exactly 1 minute breaks between sets

• dumbbell squat clean 7×3 – take exactly 1:30 break between sets

• 100 body weight squats as fast as possible

Fit

• barbell or dumbbell push press 7×3  – take exactly 1 minute breaks between sets

• barbell hang clean or dumbbell squat clean 7×3 – take exactly 1:30 break between sets

• 100  squats holding 25# dumbbells as fast as possible

Pro

• push press 7×3  – take exactly 1 minute breaks between sets

• hang clean 7×3 – take exactly 1:30 break between sets

• 100 back squats with 75# as fast as possible

 

 

Daily Workout Challenge #22

“Today is another chance to improve yourself.  Be proud.”

 

Newbie

every minute on the minute for 30 minutes

• 5 kettlebell high pulls with 25# or more

• 10 push ups – modified

• 15 squats

Fit

 every minute on the minute for 30 minutes

• 5 upright rows with 45-65#

• 10 push ups with release

• 15 squats

Pro

every minute on the minute for 30 minutes

• 5 pull ups

• 10 push ups

• 15 squats

 

 

Daily Workout Challenge #21

“Being challenged in life is inevitable. Being defeated is optional.”

Newbie

For time:

• 100 weighted burpees with 10#

Fit

For time:

• 100 weighted burpees with 15-20#

Pro

For time:

• 100 burpee pull ups

 

Simple but difficult is the theme today.