Workout of the Day 061918
Photocred http://www.markstaudtphotography.com/
Strength
Every 2:00 for 4 sets
5 Strict pull-ups
*Add weight as needed
5 rounds
25 Abmat sit-ups
5 Ring muscle ups (10 Strict Pull-ups + 10 DIPS)
Then
100 meter front rack walk (53lbs/35lbs) (2 KBs)
**end of the Parking lot
Cool Down Accessory
1:00 ea Super Couch stretch
:30 sec each Shoulder stretch
Post your scores to the Whiteboard.
2018 06 18
Workout of the Day 061818
Photocred http://www.markstaudtphotography.com/
METCON
For time:
2 Rounds of:
10 Snatches (155lbs/105lbs)
12 Bar facing burpees
Into
2 Rounds of:
10 Snatches (95lbs/65lbs)
12 Bar facing burpees
*12:00 time cap (regionals was 9:00)
Post your scores to the Whiteboard.
2018 06 16
Workout of the Day 061618
Photocred http://www.markstaudtphotography.com/
METCON
For time:
Person 1: 500 meter row
Person 2: 500 meter row
Followed immediately by:
2 Rounds
50 Synchro wall ball shots (20lbs/14lbs)
200-meter Plate pinch farmers walk (45lbs/25bs) (1ea hand)
*One person working at a time.
AT 15:00mins
5 mins to find a 1RM Squat clean (both)
2018 06 15
Workout of the Day 061518
Photocred http://www.markstaudtphotography.com/
METCON
For time:
50 Double unders
35 Hang dumbbell power snatches (50/35)
20 Chest to bar pull-ups
50 Double unders
25 Hang dumbbell power snatches ( Up the weight if available)
20 Chest bar pull-ups
50 Double unders
15 Hang dumbbell power snatches (Up the weight if available )
20 Chest to bar pull-ups
50 Double unders
Post your scores to the Whiteboard.
2018 06 14
Workout of the Day 061418
Photocred http://www.markstaudtphotography.com/
Warm up
2 Rounds
100 m row
10/10 Single leg dumbbell deadlift
0:45 Plank press ups
0:30/0:30 Spiderman stretch
METCON
For time:
50/40 cal Row
50 (2) Dumbbell front squats (50lbs/35lbs)
*if NO Dumbbells available use 115/75 on a bar
Cool Down Accessory
3x 25 Ab mat sit-ups
Tabata
Supermans
Hollow rocks
Post your scores to the Whiteboard.
2018 06 13
Workout of the Day 061318
Photocred http://www.markstaudtphotography.com
METCON
“GLEN”
For time:
30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs / 25 KB Pulls from floor
Run 1 mile
100 Burpees
*CAP 40 MINS
** MOD 1/2 “Glen”
Post your scores to the Whiteboard.
2018 06 12
Workout of the Day 061218
Photocred http://www.markstaudtphotography.com/
Stength
Every 4:00 for 5 sets (20 mins)
15 Dumbbell/ KB Lunge (1 on ea arm/ SAME PLACE)
3 Deadlifts
*Add weight on each set. (BOTH)
**Perform the lunges and then immediately perform the 3 deadlifts.
Post your scores to the Whiteboard.
2018 06 11
Workout of the Day 061118
Photocred http://www.markstaudtphotography.com/
METCON
7 Rounds for time:
7 Toes to bar
7 Push jerks (135lbs/95lbs)
Cool Down Accessory
2x 30sec banded shoulder stretch
8/8 Dumbbell curls
8/8 Dumbbell rows
Post your scores to the Whiteboard.
2018 06 09
Workout of the Day 060918
Photocred http://www.markstaudtphotography.com/
Metcon
With a partner for reps:
2 Rounds
Partner 1: 1:30 Box jump to step down (24″/20″)
Partner 2: 1:30 Box jump to step down (24″/20″)
Partner 1: 1:30 Row calories
Partner 2: 1:30 Row calories
Partner 1: 1:30 Deadlifts 225/155#
Partner 2: 1:30 Deadlifts 225/155#
Partner 1: 1:30 Slamballs AHAP
Partner 2: 1:30 Slamballs AHAP
Partner 1: 1:30 V-ups
Partner 2: 1:30 V-ups
Post your scores to the Whiteboard.
2018 06 08
Workout of the Day 060818
Photocred http://www.markstaudtphotography.com/
METCON
For time: (with a running clock)
15-12-9-6-3
Hang power snatch (95lbs/65lbs)
Thruster (95lbs/65lbs)
Time cap is 10:00
THEN (until 16:00)
Find a1RM Hang Power Snatch
Post your scores to the Whiteboard.
2018 06 07