Wednesday, January 31, 2018
Class:
All
Workout Name:
Power clean + push press
Description:
Power clean + push press 2-2-2-2
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Class:
All
Workout Name:
10 min EMOM
Description:
EMOM x 10
10 sit ups
3 Unbroken Clusters 115/75
Rx+ = 135/95
10 sit ups
3 Unbroken Clusters 115/75
Rx+ = 135/95
Tuesday, January 30, 2018
Class:
All
Workout Name:
22 min AMRAP
Description:
22 min AMRAP
Row 30/20 calories
12 Dball shoulders 100/60
10 Box jumps 30/24
8 Dips
Row 30/20 calories
12 Dball shoulders 100/60
10 Box jumps 30/24
8 Dips
Comments:
**A couple things to point out here.
First long workout. The time domain is set, which can be bad in that some people might dial it in. Why go hard? I know how long it will take.
Second lots of stuff going on. I want to focus on the rowing portion. Rx here is 30 calories for men, and 20 calories for women. Id like to keep this around 90 seconds of work. At a minimum, a woman will have to average about 2:20/500m to achieve that. You can view both calories and 500m split on the PM5 monitors. What I really want is max effort in 90 seconds with the goal of achieving the number of calories listed. Now, when I say max effort, that doesnt mean your form goes to shit. When we do deadlifts we always warm up with a lot of hip hinge movements keeping the knees back until the bar passes over. Same holds true for rowing.. think of doing an RDL (Romanian deadlift) on the way back up the slide..
First long workout. The time domain is set, which can be bad in that some people might dial it in. Why go hard? I know how long it will take.
Second lots of stuff going on. I want to focus on the rowing portion. Rx here is 30 calories for men, and 20 calories for women. Id like to keep this around 90 seconds of work. At a minimum, a woman will have to average about 2:20/500m to achieve that. You can view both calories and 500m split on the PM5 monitors. What I really want is max effort in 90 seconds with the goal of achieving the number of calories listed. Now, when I say max effort, that doesnt mean your form goes to shit. When we do deadlifts we always warm up with a lot of hip hinge movements keeping the knees back until the bar passes over. Same holds true for rowing.. think of doing an RDL (Romanian deadlift) on the way back up the slide..
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+31reps
Female Scaled:
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Saturday, January 27, 2018
Class:
All
Workout Name:
15 min AMRAP
Description:
15 min AMRAP
800m run
20 Deadlifts 225/155
10 Muscle ups bar or rings
800m run
20 Deadlifts 225/155
10 Muscle ups bar or rings
Comments:
Scoring run counts as 1 rep, so there are a total of 31 reps per round.
EDIT originally written as For Time with a 15 min cap, but that didnt make sense.
**Lots of opportunities for people to work on their muscle ups today no matter where they are in there work. New to the movement? We have a lot of transition work you can do. Close? Get in some skill work with bands or boxes and see if you can make it happen today.
Deadlifts and muscle ups will most likely be in the Open, and this is a typical deadlift weight 225/155. No scaling up. If you need to scale down, use a weight you can move efficiently with good technique to finish the reps in 4 sets 5 reps per set.
EDIT originally written as For Time with a 15 min cap, but that didnt make sense.
**Lots of opportunities for people to work on their muscle ups today no matter where they are in there work. New to the movement? We have a lot of transition work you can do. Close? Get in some skill work with bands or boxes and see if you can make it happen today.
Deadlifts and muscle ups will most likely be in the Open, and this is a typical deadlift weight 225/155. No scaling up. If you need to scale down, use a weight you can move efficiently with good technique to finish the reps in 4 sets 5 reps per set.
Performed by 1 athlete
Podium
Male RX:
32 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 25, 2018
Class:
All
Workout Name:
Weighted dip
Description:
Weighted dip 3-3-3
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
10 Handstand push up (Rx+ strict)
8 Dbl KB swings 53/35
6 Dbl KB squats 53/35
4 Dbl KB shoulder to overhead 53/35
10 Handstand push up (Rx+ strict)
8 Dbl KB swings 53/35
6 Dbl KB squats 53/35
4 Dbl KB shoulder to overhead 53/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:55
Female Scaled:
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Tuesday, January 23, 2018
Class:
All
Warmup:
15 burpees
Banded GMs
RDLs
etc.
Banded GMs
RDLs
etc.
Workout Name:
Deadlift
Description:
Deadlift 3-3-3-3-3
Class:
All
Workout Name:
Jerk
Description:
Jerk 3-3-3-3-3
Class:
All
Workout Name:
Russian KB Swings
Description:
100 Rus. KB Swings for time 70/53
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3:53
Female Scaled:
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Monday, January 22, 2018
Class:
All
Warmup:
200m run
Band
Complex
Band
Complex
Workout Name:
Clean + Hang clean
Description:
Clean + Hang clean 2-2-2-2-2
Class:
All
Workout Name:
4 Rounds E2MOM
Description:
2 Hang clean ~ 75-80% from strength
4 Burpees
8 Jumping air squats
90 sec work/30 sec rest 4 rounds
4 Burpees
8 Jumping air squats
90 sec work/30 sec rest 4 rounds
Performed by 1 athlete
Podium
Male RX:
5+2reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 18, 2018
Class:
All
Workout Name:
Snatch + hang snatch
Description:
Snatch + hang snatch 2-2-2-2-2
Class:
All
Workout Name:
12 Min AMRAP
Description:
For 12 minutes
20 sec DB snatch 50/35
20 sec DB OH squat
20 sec rest
*alternate arms each round
20 sec DB snatch 50/35
20 sec DB OH squat
20 sec rest
*alternate arms each round
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
113 reps
Female Scaled:
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Friday, January 12, 2018
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 5-5-5-5-5
Class:
All
Workout Name:
10-8-6-4-2
Description:
10-8-6-4-2
Power clean 155/105
Chest to bar Pull ups
1 Wall walk after each round
Power clean 155/105
Chest to bar Pull ups
1 Wall walk after each round
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8:50
Female Scaled:
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Thursday, January 11, 2018
Class:
All
Workout Name:
Front squat
Description:
Front squat 5-5-5
Class:
All
Workout Name:
Push jerk
Description:
Push jerk 2-2-2-2-2
Class:
All
Workout Name:
9 min AMRAP
Description:
Set a clock for 9 minutes and, with a 135/95# barbell, complete:
60 sec of squat cleans (0-1)
60 sec of push jerks (1-2)
90 sec of squat cleans (2-3:30)
90 sec of push jerks (3:30-5)
120 sec of squat cleans (5-7)
120 sec of push jerks (7-9)
60 sec of squat cleans (0-1)
60 sec of push jerks (1-2)
90 sec of squat cleans (2-3:30)
90 sec of push jerks (3:30-5)
120 sec of squat cleans (5-7)
120 sec of push jerks (7-9)
Performed by 1 athlete
Podium
Male RX:
51 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, January 10, 2018
Class:
All
Workout Name:
Hang power clean
Description:
Hang power clean 3-3-3-3-3
Class:
All
Workout Name:
15 Min AMRAP
Description:
5 rounds
1 min Bike
Max Wall balls 20/14
Dball hold 100/60
1 min Bike
Max Wall balls 20/14
Dball hold 100/60
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
42 reps
Female Scaled:
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