Workout of the Day 121818
Photocred http://www.markstaudtphotography.com/
“Grace”
30 reps for time:
Clean and Jerk (135/95lbs)
Cool Down Accessory
2 rounds each arm of: (with a band)
0:30 Rear delt
0:30 External rotation
0:30 Internal rotation
Post your scores to the Whiteboard.
2018 12 17
Workout of the Day 121718
Photocred http://www.markstaudtphotography.com/
Metcon
For time:
50/40 cal Row
75 Double unders (150 singles)
150 Walking lunges
75 Double unders
50 Bar facing burpees (small bar 10#ea)
75 Double unders
Post your scores to the Whiteboard.
2018 12 15
Workout of the Day 121518
Photocred http://www.markstaudtphotography.com/
METCON
For time:
Teams of 2
Row 4,000/3500 meters
Accumulate 40 rounds of “Cindy”
*1 round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air squats
1 person rows while the other is completing rounds of Cindy. Rotate in any fashion. If you finish the row before the 40 rounds of Cindy (or ROW) is done, 2 people can work at the same time
Post your scores to the Whiteboard.
2018 12 14
Workout of the Day 121418
Photocred http://www.markstaudtphotography.com/
Strength
Every 2:30 for 5 sets
3 Strict press
METCON
AMRAP 8:00
Run 800 meters
with the remaining time:
1 Push press (115lbs/75lbs)
2 Unbroken push press
3 Unbroken push press
4 Unbroken push press
….continue until the clock hits 8:00.
*Drop the bar with every completed set (1…,2…., etc)
*Leaderboard reps of push press.
Post your scores to the Whiteboard.
2018 12 13
Workout of the Day 121318
Photocred http://www.markstaudtphotography.com/
Conditioning
ROWING
5 x 500 meter row
Rest as needed between efforts
*During rest periods perform a dynamic couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side.
*Leaderboard fastest 500m
*40min CAP.
Post your scores to the Whiteboard.
2018 12 12
Workout of the Day 121218
Photocred http://www.markstaudtphotography.com/
Strength
Every 3:00 for 3 sets
5 Front squats
*build up/ warm up 6 mins. prior to the E3MOM
METCON
5 Rounds for time:
20 Wall ball shots (20lbs/14lbs)
25 Abmat sit-ups
Post your scores to the Whiteboard.
2018 12 11
Workout of the Day 121118
Photocred http://www.markstaudtphotography.com/
METCON
3 Rounds for time:
21 Kettlebell swings (53lbs/35lbs)
15 Box jumps (24″/20″)
9 Push jerk (155lbs/105lbs)
1:00 Rest between rounds
*Leaderboard total time minus 2:00.
Post your scores to the Whiteboard.
2018 12 10
Workout of the Day 121018
Photocred http://www.markstaudtphotography.com/
Strength
EMOM 10:00
2 Power snatch
*Use between 70-80% of 2 RM
METCON
AMRAP 10:00
10 Pull-ups
10 Wall Ball box step ups (24″/20″, 20/14#) Should be above hips
Post your scores to the Whiteboard.
2018 12 08
Workout of the Day 120818
Photocred http://www.markstaudtphotography.com/
METCON
With a partner
For time:
100 Clean and jerks
Reps 1-50: (135lbs/95lbs)
Reps 50-80: (185lbs/125lbs)
Reps 80-100: (205lbs/135lbs)
*1 Person works at a time. Divide the reps in any fashion, but you must complete at the reps at 135lbs/95lbs before moving on to 185lbs/125lbs, etc.
*No need for a squat today but athelts can if needed.
Post your scores to the Whiteboard.
2018 12 07
Workout of the Day 120718
Photocred http://www.markstaudtphotography.com/
METCON
Modified “Bert”
For time:
40 Burpees
400m Run
80 Push-ups
400m Run
120 Walking lunges
400m Run
160 Air squats
400m Run
120 Walking lunges
400m Run
80 Push-ups
400m Run
40 Burpees
40min. CAP
Post your scores to the Whiteboard.
2018 12 06