Workout of the Day 042019
Photocred http://www.markstaudtphotography.com/
METCON
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
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2019 04 19
Workout of the Day 041919
Photocred http://www.markstaudtphotography.com/
METCON
1,600m Row
80 Air Squats + 80 Lunges
1,600m Run (School Lap twice)
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2019 04 18
Workout of the Day 041819
Photocred http://www.markstaudtphotography.com/
Metcon
AMRAP 15:
12 Strict Pullups
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
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2019 04 17
Workout of the Day 041719
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 18:
45 Double Unders
30 Hand Release Push ups
15 Push Jerks (135/95)
100m Run
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2019 04 16
Workout of the Day 041619
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 4:
27 Air Squats
21 Power Cleans (135/95)
15 Burpee Box Jump(24/20)
**Rest 4 Minutes
AMRAP 4:
27 Air Squats
21 Power Cleans (115/80)
15 Burpee Box Jump (24/20)
**Rest 4 Minutes
AMRAP 4:
27 AirSquats
21 Power Cleans (95/65)
15 Burpee Box Jump (24/20
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2019 04 15
Workout of the Day 041519
Strength
15 minutes
Build to a moderate 3-position squat snatch
* Positions are: pockets, one inch above the knee, floor
* Complete complex without letting go of the bar
* Start very light and get comfortable receiving the bar in the bottom
METCON
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
MOD regular pullups / lipping pullups / MOD reps 15-12-9
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2019 04 13
Workout of the Day 041319
Photocred http://www.markstaudtphotography.com/
METCON
Teams of 2 or 3:
AMRAP 25:
90/70 Cal Row
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
10 Deadlifts 255/185
*Split Reps as desired
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2019 04 12
Workout of the Day 041219
Photocred http://www.markstaudtphotography.com/
METCON
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks *
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2019 04 11
Workout of the Day 041119
Photocred http://www.markstaudtphotography.com/
METCON
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
15 Walking Lunges (same Place)
20 AbMat Sit-ups
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2019 04 10
Workout of the Day 041019
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 5:
Buy-In: 300m Run
Immediately Into…
12 Deadlifts (185/135)
8 Box Jumps (24/20)
**Rest 5 Minutes
AMRAP 5:
Buy-In: 200m Run
Then
8 Deadlifts (225/155)
8 Box Jumps 24/20)
**Rest 5 Minutes
AMRAP 5:
Buy-In: 100m Run
Then..
4 Deadlifts (245/165)
8 Box Jumps (24/20)
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2019 04 09