Friday, April 27, 2018
Class:
All
Workout Name:
For Time, FT
Description:
Run 400, then (Clock starts with run)
For time:
30 overhead walking lunges
30 knees-to-elbows
30 Ab mat sit-ups
30-cal. row
30 Ab mat sit-ups
30 knees-to-elbows
30 overhead walking lunges
With a plate: 45/25
For time:
30 overhead walking lunges
30 knees-to-elbows
30 Ab mat sit-ups
30-cal. row
30 Ab mat sit-ups
30 knees-to-elbows
30 overhead walking lunges
With a plate: 45/25
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
20:20
Female Scaled:
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Thursday, April 26, 2018
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 2-2
Comments:
Deadlift 75% x 2
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 3-3-3-3-3-3-3-3
Comments:
For the next 15 min well be doing speed sets. Youll rest a little, then take weight off the bar until youre at 60% of previously mentioned max. Well set the clock for 8 rounds of 2 minutes in which youll pick the bar up off the ground and SET IT BACK DOWN 3 times, then rest the amount of time remaining. These are still deadstop deadlifts.
Class:
All
Workout Name:
6 Min AMRAP
Description:
6 Min AMRAP
2 DB Curtis P (50/35)
(Hang Clean, Lunge R, Lunge L, S2OH, w/ 2 DBS)
2 DB Curtis P (50/35)
(Hang Clean, Lunge R, Lunge L, S2OH, w/ 2 DBS)
Performed by 1 athlete
Podium
Male RX:
6+1reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 25, 2018
Class:
All
Workout Name:
Romanian Deadlift (RDL)
Description:
Romanian Deadlift 8-8-8
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
100m Farmers Carry (50/35)
50 Double unders
15 Deficit Push ups (On dumbbells)
100m Farmers Carry (50/35)
50 Double unders
15 Deficit Push ups (On dumbbells)
Comments:
The workout that follows wont tax your posterior anymore, saving it for the deadlifts (double strength day, remember!) tomorrow. But before then, weve got some DB carries putting the last 3 weeks of strength to use jumps, and push ups. This is a great strength, metabolic conditioning, and gymnastics workout. Dont underestimate that transition from the carry to the double unders, or even how taxing the carry will be. If you over grip the DBs or walk with tense traps, you might have some trouble staying relaxed on the dubs. Focus on efficient technique jumping from the ankles (no donkey kicking your butt) and spinning the rope with your wrists vs from the elbow or shoulder.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:41
Female Scaled:
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Thursday, April 05, 2018
Class:
All
Workout Name:
Glute Bridges
Description:
Glute Bridges 12-12-12
Comments:
3xME @ 40% 1 RM Squat
aim for 8-14 reps, close to failure
aim for 8-14 reps, close to failure
Class:
All
Workout Name:
12 min AMRAP
Description:
12 min AMRAP
10/8 Bike calories or Run 100m
15 Hang Power Cleans (95/65)
10 Front Rack Lunges (95/65)
10/8 Bike calories or Run 100m
15 Hang Power Cleans (95/65)
10 Front Rack Lunges (95/65)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+16reps
Female Scaled:
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Wednesday, April 04, 2018
Class:
All
Workout Name:
5 RFT
Description:
5 Rounds for Time:
30 KB Swings (70/53)
30 Push ups
30 Sit Ups (20 GHDs)
Time Cap: 35 Min
30 KB Swings (70/53)
30 Push ups
30 Sit Ups (20 GHDs)
Time Cap: 35 Min
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
26:15
Female Scaled:
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Tuesday, April 03, 2018
Class:
All
Workout Name:
Weighted carry D-Ball
Description:
Weighted carry D-Ball 3xME in 150 seconds.
Comments:
*How many 5m turns can you make? Rest 150 sec.
Rx 100/60
Rx 100/60
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
63 reps
Female Scaled:
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Class:
All
Workout Name:
Split Snatch + OHS Lunge
Description:
Split Snatch + OHS Lunge 2-2-2-1-1-1
Class:
All
Workout Name:
5 Min AMRAP
Description:
5 Min AMRAP
3 Power Snatch (115/85)
6 Broad Jumps, Plate2Plate
3 Power Snatch (115/85)
6 Broad Jumps, Plate2Plate
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
5+8reps
Female Scaled:
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