Workout of the Day

Thursday – June 25th 2015

Strength:
4 sets of:
10 Front Racked Alternating Reverse Lunges (5 each leg @ 135/95)
4 Muscle-ups or work on transitions from pull to push of the MUs. If strength is your inhibiting factor, focus on Chest to bar pull ups and dips (1:1 ratio)
Rest 90 seconds

For time:
40 Wall Balls (20/14)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Muscle ups mods- https://www.youtube.com/watch?v=OfU5i26j3Uw

Wednesday – June 24th 2015

Strength:
4 sets of:
6 Deadlifts @ 75% of 1RM
Rest 30 seconds
Handstand Push-Ups (Max Reps)
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

For time:
40 Kettlebelll Swings (53/35)
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
5 Burpees

Tuesday – June 23rd 2015

Poncey member Kris just successfully smoked the Chattanooga Mountains Stage Race! That’s 60 miles over 3 days through the treacherous trails of Chattanooga.  We can’t wait to see what Kris does next!

Strength:
4 sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter, working to a heavy set)
8 Strict toes to bar
Rest 1 min.

3 rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

DU modifications are 1:1 attempts or 2:1 Singles

Monday – June 22nd 2015

Strength:
5 sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles, working to a heavy set of 3)
Rest 20 seconds
10 Box Jumps (24/20)
Rest 2 minutes

2 Rounds For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used)

Friday – June 19th 2015

Happy Birthday Coach Chad!

Skill work:
Rope Climbs

5 Rounds For time:
2 Rope Climbs (Rx+ 4 rope climbs)
25 Russian Kettlebell swings (72/53)
100 Double Unders (2:1 single to double under ratio)

Thursday – June 18th 2015

Coach Mark loves cleaning!

Strength
4 sets of:
6 Shoulder Press @ 75% of 1 RM
60 second Side Plank each side
Rest 1 min. b/w rounds

5 sets for max reps:
In 90 seconds, complete 10 wallballs (20/14) and then
as many reps as possible of Ring Dips
Rest 30 seconds between sets

Tuesday – June 16th 2015

Strength

5 sets of:
10 Diamond (close grip) Pushups
3 Weighted Chest-to-Bar Pull-Ups
(Not for time)

For time:
30 weighted Sit-Ups
30 Deadlifts (225/155 lbs)
30 Double-Unders
30 Overhead Squats (95/65 lbs)
30 Pull-Ups

Please have your weight set up for the DL to OHS transition.

Monday – June 15th 2015

5 sets of:

90 seconds of Rowing (for Calories)
-30 seconds of Rest-
90 seconds of Kettlebell Swings 53/35 (for max reps)
-30 seconds of Rest-
90 seconds of Double-Unders (for max reps)
-30 seconds of Rest-
90 seconds of Front Leaning Rest on Rings “plank” (keep torso rigid and scaps retracted)
-30 seconds of Rest-

Happy (belated) Birthday to Coach Todd!