Workout of the Day 061919
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 5:
Buy In: 100 Double (2x singles)
12 Front Squats (95/65)
4 Burpee Box Jump (24/20)
**Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump (24/20)
**Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump (24/20)
Post your scores to the Whiteboard.
2019 06 18
Workout of the Day 061819
Photocred http://www.markstaudtphotography.com/
Strength
Power Clean Complex
*1 hang power clean + 1 Power Clean
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today
METCON
For Time:
15 Power Cleans (155/105)
600 Meter Run (around the block out the Front Bay door)
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
*15 min CAP!
Post your scores to the Whiteboard.
2019 06 17
Workout of the Day 061719
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 18:
12/9 Calorie Row / 200m RUN
(Alternate between Row and Run between rounds )
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Post your scores to the Whiteboard.
2019 06 15
Workout of the Day 061519
Photocred http://www.markstaudtphotography.com/
METCON
In Teams of 2
100 Slamballs (AHAP)
100 Sit-ups
75 Slamballs
75 Box Jump overs
50 Slamballs
50 Toes to bar
*1 person working at a time; split reps as desired
2019 06 14
Workout of the Day 061419
Photocred http://www.markstaudtphotography.com/
METCON
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
*Score is total barbell reps completed.
Post your scores to the Whiteboard.
2019 06 13
Workout of the Day 061319
Photocred http://www.markstaudtphotography.com/
METCON
For Time:
300m run
15 Wall Walks
50 Dumbbell Box Step-Ups 24/20”/ 1DB 50/35# ABOVE HIPS
200m run
10 Wall Walks
40 Dumbbell Box Step-Ups
100m run
5 Wall Walks
30 Dumbbell Box Step-Ups
Cool Down Accessory
Roll out the glutes, hamstrings, lower back, and upper back
Post your scores to the Whiteboard.
2019 06 12
Workout of the Day 061219
Photocred http://www.markstaudtphotography.com/
Strength
Push Jerk
12 minutes to Build to Heavy Set of 3
*From the Rig
METCON
AMRAP 15:
40 Double Unders (80 singles)
20 Dumbbell Hang Clean & Jerks (50/35)
*10ea. Alternate between reps
40 Double Unders
200m Run
Post your scores to the Whiteboard.
2019 06 11
Workout of the Day 061119
http://www.markstaudtphotography.com/
METCON
1:00, :50, :40, :30, :20
*Plank Holds
30, 25, 20, 15,10
*Burpees
10,8,6,4,2
*Deadlifts 275/185#
*Choose a weight you could complete 10+ reps unbroken
*Should be able to complete the sets of 10 and 8 within 2 sets
Post your scores to the Whiteboard.
2019 06 10
Workout of the Day 061019
Photocred http://www.markstaudtphotography.com/
METCON
AMRAP 18:
21/15 Calorie Row
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)
*If row unavailable start heats every 2-3 mins.
Post your scores to the Whiteboard.
2019 06 08
Workout of the Day 060819
Photocred http://www.markstaudtphotography.com/
METCON
In Teams of 2
*Split reps as desired (one person working at a time )
*BOTH RUN
42 Hang Power Snatches (95/65)
200 Meter Run
42 Overhead Squats (95/65)
200 Meter Run
30 Hang Power Snatches (95/65)
200 Meter Run
30 Overhead Squats (95/65)
200 Meter Run
18 Hang Power Snatches (95/65)
200 Meter Run
18 Overhead Squats (95/65)
200 Meter Run
Post your scores to the Whiteboard.
2019 06 07