Workout of the Day 021619
Photocred http://www.markstaudtphotography.com/
METCON
For time:
400m Run
50 Front squats (155lbs/105lbs)
400m Run
75 Synchronized abmat sit-ups
400m Run
50 Back squats
400m Run
*All runs must be performed together.
*For the front squats and back squats, one person works at a time to accumulate a total of 50 reps.
*For the sit-ups, set-up across from each other and slap hands at the top of each rep.
Post your scores to the Whiteboard.
2019 02 15
Workout of the Day 021519
Photocred http://www.markstaudtphotography.com/
METCON
“16.3”
AMRAP 7:00
10 Power Snatch (75lbs/55lbs)
3 Bar Muscle Ups
MOD
AMRAP 7:00
10 Power snatch (65lbs/45lbs)
5 Chest to bar pull-ups Or Jumping C2B Pullups
Post your scores to the Whiteboard.
2019 02 14
Workout of the Day 021419
Photocred http://www.markstaudtphotography.com/
ROWING
5 Sets of:
500m Row
Rest as needed between efforts
*CAP 30:00
*During rest periods perform a dynamic couch stretch, dynamic pigeon stretch, or dynamic hamstring stretch for 0:30/0:30 per side.
*5 rounds must be completed before the CAP
*Score Fastest time (should be performed at 3/4 or 5 set not before)
Post your scores to the Whiteboard.
2019 02 13
Workout of the Day 021319
Photocred http://www.markstaudtphotography.com/
Strength
Build to a heavy single in 7:00
Thruster
METCON
3 Rounds for time:
20 Toes to bar
40 Wall ball shots (20lbs/14lbs)
80 Double unders (2x singles)
*18:00 cap on this workout
Post your scores to the Whiteboard.
2019 02 12
Workout of the Day 021319
Photocred http://www.markstaudtphotography.com/
METCON
5 Rounds for time:
10 Strict handstand push-ups
10 Box jumps (30″/24″)
10 Strict ring dips
50m Farmers carry (70/53lbs) 1KB or DB
MOD
5 Rounds
10 Pike push-ups /10 Strict Press (bar)
10 Box jumps (low height)
10 Ring dips feet on floor
50m Farmers carry
Post your scores to the Whiteboard.
2019 02 11
Workout of the Day 021119
Photocred http://www.markstaudtphotography.com/
Strength
Every 3:00 for 3 sets
5 Overhead squats
**From The Rig
Conditioning
3 Rounds for max reps of:
0:30 Air squats
0:30 Rest
0:30 Russian kettlebell swings (53lbs/35lbs)
0:30 Rest
0:30 Jumping lunges (COMP Jumping OH Lunges 15lbs/10lbs)
0:30 Rest
Post your scores to the Whiteboard.
2019 02 09
Workout of the Day 020918
METCON
AMRAP 20:00
30 Double unders
15 Synchronized deadlifts (155lbs/105lbs)
30 Synchronized Burpees
*Athletes do double unders at the same time. Move onto the deadlifts only after both have completed the double under reps. Synchronized on the deadlift is only at the top of the movement.
Post your scores to the Whiteboard.
2019 02 08
Workout of the Day 020819
Photocred http://www.markstaudtphotography.com/
METCON
For time:
50 Thrusters (75lbs/45lbs)
40 Pull-ups
30 Thrusters (95lbs/65lbs)
20 Pull-ups
10 Thrusters (135lbs/95lbs)
Thrusters
The round of 50 should take less than 3:30 to complete.
The round of 30 should take less than 3:00 to complete.
The round of 10 should take less than 2:00 to complete.
Pull-ups
The round of 40 should take less than 3:00 to complete.
The round of 20 should take less than 2:00 to complete.
*Goal 12:00. CAP 17:00.
Post your scores to the Whiteboard.
2019 02 07
Workout of the Day 020719
Photocred http://www.markstaudtphotography.com/
Warm up
2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
*Feet to outside of hands
0:10 Rest
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles
METCON
4 Rounds
0:00-2:00 Row 500/400 meters
2:00-4:00 Rest
4:00-6:00 Run 400 meters
6:00-8:00 Rest
*If unable to run due to weather, perform 200 single leg single unders instead of the 400-meter run.
*Completion is the goal.
*Mod accordingly to not go OVER 2:00 interval
Post your scores to the Whiteboard.
2019 02 06
Photocred http://www.markstaudtphotography.com/
Strength
Every 0:30 for 10:00 (20 sets)
1 Power clean
*Weights should not exceed 75-80% of a 1-rep max power clean.
Metcon
4 Rounds for time:
15 Toes to bar
20(10ea.) Front rack lunge (95/65lbs)
2019 02 05