Workout of the Day 082018
Photocred http://www.markstaudtphotography.com/
Conditioning
3 Rounds for time:
400 meter run
30 Burpees
Cool Down Accessory
3 Sets
10/10 3 dumbbell row
15 Band pull aparts
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2018 08 18
Workout of the Day 081818
Photocred http://www.markstaudtphotography.com/
METCON (20:00 CAP)
*Split Reps as desired
50 Thrusters (95lbs/65lbs)
40 Bar Facing Burpees
40 Thrusters (115lbs/75lbs)
30 Bar Facing Burpees
30 Thrusters (135lbs/95lbs)
20 Bar Facing Burpees
20 Thrusters (155lbs/105lbs)
10 Bar Facing Burpees
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2018 08 17
Workout of the Day 081718
Photocred http://www.markstaudtphotography.com/
Strength
In 10:00, build to a:
2 rep max power snatch
*Drop the bar between reps. Reps must be completed in a 0:30 window.
METCON
“Randy”
For time:
75 Snatches (75lbs/55lbs)
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2018 08 16
Workout of the Day 081618
Photocred http://www.markstaudtphotography.com/
METCON
3 rounds
500m Row (men 2:00 to complete/ Ladies 2:30 to complete)
(Rest 3 mins.)
400m run. (men 2:00 to complete/ Ladies 2:30 to complete)
(Rest 3 mins.)
**Score Slowest and Fastest times
Cool Down Accessory
Stretch and Foam roll
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2018 08 15
Workout of the Day 081518
Photocred http://www.markstaudtphotography.com/
Strength
Bench Press
*Build to a 3 rep max in 7:00
*Score heaviest set of 3.
METCON
5 Rounds for time:
5 Weighted pull-ups (35/26)
10 Push press (115lbs/75lbs) *From Floor
50 Double unders
Cool Down Accessory
Banded Shoulder Stretch
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2018 08 14
Workout of the Day 081418
Photocred http://www.markstaudtphotography.com/
“Whitten”
5 Rounds for time of:
22 Kettlebell swings (70lbs/55lbs)
22 Box jumps (24″/20″)
Run 400 meters
22 Burpees
22 Wall ball shots (20lbs/14lbs)
**40min CAP
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2018 08 13
Workout of the Day 081318
Photocred http://www.markstaudtphotography.com/
Strength
In 10:00:
Find a 2 rep max squat clean and jerk
*This is performed as singles. Do the first clean and jerk, drop the bar, and then do the second clean and jerk.
**The 2 reps must be completed in a 0:30 window.
Barbell Conditioning
AMRAP 8:00
Squat clean and jerk @80% of part 1.
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2018 08 11
Workout of the Day 081118
Photocred http://www.markstaudtphotography.com/
METCON
20 min AMRAP
**Split reps as desired
25 KB Swings 70/53
50 Wallballs
25 C2Bar Pull-ups
400m Run (Both)
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2018 08 10
Workout of the Day 081018
Photocred http://www.markstaudtphotography.com/
METCON
Squat Clean “Elizabeth”
For time:
21-15-9
Squat clean (135lbs/95lbs)
Ring dips
*Compare to April 24
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2018 08 09
Workout of the Day 080918
Photocred http://www.markstaudtphotography.com/
METCON
EMOM 24:00
Minute 1: 15/12 calorie row or bike
Minute 2: 3 Push press (205lbs/135lbs)
Minute 3: 50 Double unders
Minute 4: 3 Push Jerks (205lbs/135lbs)
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2018 08 08