programs gym photos nutrition videos

MadLab Hopper Updates

Saturday will consist of 3 workouts; 1 Little Man, 1 Big Man, and 1 Mixed. The workouts have been created and 1 will be randomly picked from each category. There is a cap of 20 minutes for each workout. Registration is from 9:00 am to 10:00 am, first workout is 10:30am (be there or be square). Volunteer meeting 8:30 am-9:00 am. The second and third workout times will be announced after the completion of the first workout. Competitors are responsible for bringing their own food and water and anything else necessary for the day (think long socks and band-aids). At the end of the day everyone stick around for some drinks and eats and the MadLab champions will be crowned! Note: volunteers lunch will be provided. Now, for the workouts... LITTLE MAN WORKOUTS Bastard Mash 21-15-9 OH Squat (95 lbs/65 lbs) Bastards - stay tuned... Handstand Push ups MadLab Tabata Special Muscle-ups Pistols (alternating) Knees to elbows A Hill Too Far 20 Pullups 30 Pushups 40 Ab Mat Sit Ups 50 Squats 800m Run 50 Squats 40 Ab Mat Sit Ups 30 Pushups 20 Pullups BIG MAN WORKOUTS Tower of Power Deadlift: 1 minute to lift as many times as you can followed by 2 minutes of rest 95 lbs/65 lbs 135 lbs/95 lbs 185 lbs/135 lbs 225 lbs/155 lbs Each lift in the first round is worth 1 point, the second round 3 points, third round 5 points, and fourth round 7 points. Highest point total wins. 3 Bars of Strain 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Shoulder Press (95 lbs/65 lbs) Deadlift (225 lbs/155 lbs) Front Squat (185 lbs/115 lbs) The Bear Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters You determine your weight for this exercise; heaviest weight completing the most rounds wins. MIXED WORKOUTS Maryland's Chipper 30 Double Unders 7 Back Squat (135 lbs/85 lbs) 30 Ab Mat Sit Ups 7 Snatch(135 lbs/85 lbs) 30 Wall Ball (20 lbs/12 lbs) 7 Jerks-split or push (135 lbs/85 lbs) 30 Toes to Bar 5 Rope Climbs Old McDonald had a farm... 3 Rounds of 10 Back Squats (185 lbs/135 lbs) 3 Rope Climbs plus... 200m Farmers Walk (60 lbs/40 lbs) if we run out of dumbbells grab the black and red kettlebells Frankenstein 1000m Row 10 Snatch (135 lbs/85 lbs) 30 Box Jump (24"/20") 5 Rope Climb If you have any other questions please contact Maryland. Look forward to seeing you all there!