Garage Gym 393 on TrackMyPR

23:24

Female RX:

39:32

Male Scaled:

Female Scaled:

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Friday, January 30, 2015

Class:

All

Warmup:

2 Rounds
Run 400m
10 Air Squats
30 Second Plank

Workout Name:

1-30-15

Description:

Strength
Back Squat at 70% or 1RM
5-5-5-5-5

WOD
4 Rounds for Time
40 Jumping Jacks
40 Double Unders (120 Singles)
40 Situps

Cooldown:

On your own

Performed by 2 athletes

Podium

Male RX:

Female RX:

Male Scaled:

15:42

Female Scaled:

19:18

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Wednesday, January 28, 2015

Class:

All

Warmup:

Run 800m
2 Rounds
10 Knee to Elbow
10 Jumping Jacks

Workout Name:

1-28-15

Description:

Strength
Weighted Pushups 10-8-6-4

WOD
15 Minute AMRAP
25 Air Squats
Lunges (25 Steps)

Cooldown:

On your own

Comments:

Place weight plates on your back as you do pushups. Use as much weight as possible for each set. You can rest a couple minutes between sets.

Performed by 2 athletes

Podium

Male RX:

438 reps

Female RX:

310 reps

Male Scaled:

Female Scaled:

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Monday, January 26, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
10 Air Squats
10 Knee to Elbow
10 Jumping Jacks

Workout Name:

1-26-15

Description:

Technique Work
Overhead Squats

WOD
5 Rounds for Time
5 Burpees
10 Box Jumps 20in
15 Mountain Climbers
20 Situps

Cooldown:

On your own

Performed by 2 athletes

Podium

Male RX:

11:31

Female RX:

15:12

Male Scaled:

Female Scaled:

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Sunday, January 25, 2015

Class:

All

Warmup:

3 Rounds
10 Situps
10 Air Squats
10 Knee to Elbow

Workout Name:

1-25-15

Description:

Strength
Front Squat 10-9-8-7-6-5-4-3-2-1
Weighted Lunge 1-2-3-4-5-6-7-8-9-10

WOD
2 Rounds for Time
400m SPRINT
250 Single Unders

Cooldown:

On your own

Comments:

Use a weight that's heavy enough to get a good workout and that you can do the front squat and lunge with. From the front rack position do the prescribed number of front squats and then lunges. Example 10 front squats then 1 lunge. 9 front squats then 2 lunges and so on. Rest as needed but as little as possible.

Performed by 2 athletes

Podium

Male RX:

9:17

Female RX:

13:36

Male Scaled:

Female Scaled:

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Saturday, January 24, 2015

Class:

All

Warmup:

Jog 400m
3 Rounds
10 Air Squats
10 Situps
10 Lunges (5 per leg)

Workout Name:

1-24-15

Description:

Strength
Cleans 10-10-10-10-10

WOD
8 Rounds for Time
10 Mountain Climbers
10 Jumping Jacks
10 Pushups

Cooldown:

On your own

Performed by 2 athletes

Podium

Male RX:

6:36

Female RX:

10:11

Male Scaled:

Female Scaled:

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Friday, January 23, 2015

Class:

All

Warmup:

3 Rounds
10 Air Squats
10 Toes to Bar
10 Situps

Workout Name:

1-23-15

Description:

Strength
Pull-Ups
4 Sets of 10 Reps
(rest 2 minutes between sets)

WOD
Run 2 miles or Bike 6 Miles For Time

Cooldown:

On your own

Comments:

Scale Pullups as necessary. Use bands or rings or a partner. Whatever you can use to do pullups.

Performed by 2 athletes

Podium

Male RX:

16:24

Female RX:

24:01

Male Scaled:

Female Scaled:

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Wednesday, January 21, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
10 Pushups
10 Situps
10 Knee to Elbow

Workout Name:

1-21-15

Description:

Strength
Back Squat at 65% or 1RM
8-8-8-8-8

WOD
10 Minute AMRAP
10 Jumping Squats
10 Back & Forth Jumps
10 Air Squats
Lunges (10 Steps)

Cooldown:

On your own

Comments:

Score is total number of reps.

Performed by 2 athletes

Podium

Male RX:

250 reps

Female RX:

182 reps

Male Scaled:

Female Scaled:

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Monday, January 19, 2015

Class:

All

Warmup:

Row 500m
3 Rounds
5 Knee-to-Elbow
10 Situps
15 Jumping Jacks

Workout Name:

1-19-15

Description:

Clean- 15 minutes to establish 1RM

WOD
10 Minute AMRAP
15 Air Squats
10 Pushups
5 Pullups

Cooldown:

On your own

Comments:

Total your reps for your score.

Performed by 2 athletes

Podium

Male RX:

223 reps

Female RX:

210 reps

Male Scaled:

Female Scaled:

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Sunday, January 18, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
10 Air Squats
10 Situps
10 Jumping Jacks

Workout Name:

1-18-15

Description:

Every Minute On the Minute (EMOM) for 10 Minutes

Even Minute: Wall Sit for 30 Sec, Rest 30 Sec
Odd Minute: Plank for 30 Sec, REst 30 Sec

WOD
4 Rounds for Time
50 Double Unders (150 Single Unders)
Lunges (25 Steps)

Cooldown:

On your own

Comments:

Wall Sit = stand against the wall. Squat down like you are sitting in a chair. Only your back/shoulders should be in contact with the wall.

Performed by 2 athletes

Podium

Male RX:

10:15

Female RX:

14:14

Male Scaled:

Female Scaled:

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Saturday, January 17, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
10 Air Squats
5 Burpees
10 Knee-to-Elbow

Workout Name:

1-17-15

Description:

Strength
Front Squat 5-5-5-5-5
- use 60% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 1 Mile or Bike 3 Miles for Time

Cooldown:

On your own

Comments:

Put squat weight in comments.

Front Squat Notes - Remember to keep your elbows high. Push your knees out on the way up.

Performed by 2 athletes

Podium

Male RX:

6:59

Female RX:

Male Scaled:

Female Scaled:

20:27

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Friday, January 16, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
20 Single Unders
15 Air Squats
10 Knee-to-Elbow

Workout Name:

1-16-15

Description:

Sprints
4 x 400m Sprints (Rest 2 minutes after each sprint)

WOD
4 Rounds for time
20 Dips
20 Pushups
20 Situps
20 Second Plank

Cooldown:

On your own

Comments:

Sprint. Don't jog. Don't run. SPRINT.

Dips - use dip bar, bench, chair or whatever you have available.

Performed by 2 athletes

Podium

Male RX:

23:18

Female RX:

Male Scaled:

Female Scaled:

19:30

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Wednesday, January 14, 2015

Class:

All

Warmup:

Run 400m
3 Rounds
10 Jumping Jacks
10 Situps
20 Arm Circles (10 forward, 10 backward)

Stretch for 2 minutes

Workout Name:

1-14-15

Description:

Strength
Pushups: 4 sets x 20 reps
(rest 2 minutes between sets)

WOD
5 Rounds for time
Walking Lunges (25 Steps)
25 Burpees
Bear Crawl (25 Steps)

Cooldown:

On your own

Performed by 2 athletes

Podium

Male RX:

31:56

Female RX:

40:24

Male Scaled:

Female Scaled:

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Sunday, January 11, 2015

Class:

All

Warmup:

3 Rounds
10 Airsquats
10 Situps
10 Pushups

Stretch on your own for 3 minutes.

Deadlift Warmup
Do 3 Sets of 3-5 reps
135-155-165 for Females
165-185-205 for Males

Workout Name:

1-11-15

Description:

Strength
Deadlift 5-5-5 @185/155

WOD
For Time:
400m Run
95/65 Push Press, 15 Reps
400m Run
95/65 Push Press, 12 Reps
400m Run
95/65 Push Press, 9 Reps
400m Run
95/65 Push Press, 6 Reps
400m Run
95/65 Push Press, 3 Reps

Cooldown:

On your own

Comments:

Enter any scaling that was done in the Notes section and click the Scaled button.

Performed by 2 athletes

Podium

Male RX:

15:12

Female RX:

22:02

Male Scaled:

Female Scaled:

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Class:

All

Warmup:

Row 500m
3 Rounds
10 Air Squats
10 Situps
5 Burpees
10 Pass Throughs

Stretch on your own for 2-3 minutes

Workout Name:

1-12-15

Description:

Strength
Back Squat
Build to 1RM in 15 Minutes

WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps

Cooldown:

On your own

Comments:

Enter Back Squat weights like 135-165-205 etc. up to your 1RM in the results. Also, put your time for the WOD in the results.

Performed by 1 athlete

Podium

Male:

0 lbs

Female:

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