Skill School Agility
Agility, by definition, “is the ability to move and change direction and position of the body quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation” It helps performance in activities that require you to change direction quickly it helps…
Daily WOD – Monday 112618
Workout of the Day 112618 Photocred http://www.markstaudtphotography.com/ METCON ”FRAN” 21-15-9 Thruster (95lbs/65lbs) Pull-up Post your scores to the Whiteboard.
Daily WOD – Saturday 112418
Workout of the Day 112418 Photocred http://www.markstaudtphotography.com/ Metcon In groups of 4 AMRAP 20:00 Person 1- 200m Run (10 Reps/ If unable to complete 5reps) Person 2- Dumbbell Cleans (50/35ea.) Person 3- Jumping lunges Person 4- Toes to Bar/ Knees to elbows *The score is the total number of reps accumulated…
Daily WOD – Friday 112318
Workout of the Day 112318 Photocred http://www.markstaudtphotography.com/ METCON 30min EMOM 15/12 Cal Row 20 Wallballs 20#/14# 40 Double Unders 15 Ab mat sit-ups w/ Wallball 15 Burpees Post your scores to the Whiteboard.
Daily WOD – Wednesday 112118
Workout of the Day 112118 Photocred http://www.markstaudtphotography.com/ METCON ( on a running CLOCK) PUSH PRESS 3 Push Press In 8:00: *Find a 3 rep max push press from the floor. *Rest 2:00 after this section. **At the 10:00 mark For time: 21-15-9 Push Press (Use 70% of part 1) Kettlebell swing…
Daily WOD – Tuesday 112018
Workout of the Day 112018 Photocred http://www.markstaudtphotography.com/ Metcon 5 Rounds for reps: 1:00 Max calorie assault bike or row (:50 Step Out) 1:00 Goblet squats (70lbs/53lbs) 1:00 Sit-ups *Score Total Amount of reps Cool Down Accessory 2 rounds :30 sec Hollow Rocks :30 sec Supermans Post your scores to the Whiteboard.
Daily WOD – Monday 111918
Workout of the Day 111918 Photocred http://www.markstaudtphotography.com/ Strength Every 1:30 for 7 sets 2 Power snatch *Goal Build up as heavy as possible *NOT a 2RM "Isabel" 30 reps for time: Snatch (135/95) Post your scores to the Whiteboard.
Daily WOD – Saturday 111718
Workout of the Day 111718 Photocred http://www.markstaudtphotography.com/ Metcon With a partner for time: 400m Run 100 Synchronized walking lunges *Back knee touch the floor and standing up at the top of the rep is the synchro. 400m Run 80 Synchronized sit-ups *Slap hands at the top of each rep. 400m Run…
Daily WOD – Friday 111618
Workout of the Day 111618 Photocred http://www.markstaudtphotography.com/ METCON EMOM 14:00 Odd: 10 Kettlebell push jerks (53lbs/35lbs) Even: 15 Burpees *MOD DBs/ Bar 115#/75#. Burpees work till 50 if 15 is unattainable Cool Down Accessory 2 Rounds 0:45/0:45 Banded distraction 0:45/0:45 Banded up & over (ragdoll) 0:45/0:45 Elbow in band (PNF) Post…
Working on your Weakness by Coach Kam
From a personal perspective, simply relying on your strengths might not cut it anymore. It’s very easy to work on the things you’re good at, but not as easy to work on the areas we are not so good at. Whether these areas be in gym, at work, or just…