Thursday, May 31, 2018
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 2-2-2
Deadlift 3-3-3
Deadlift 3-3-3
Enter Your Results
Class:
All
Workout Name:
6 min AMRAP
Description:
6 Min AMRAP
Max DB Hang Squat Cleans (45/30)
-or use BB (95/65)-
5 Burpees on the minute
*Start with the burpees
Max DB Hang Squat Cleans (45/30)
-or use BB (95/65)-
5 Burpees on the minute
*Start with the burpees
Performed by 1 athlete
Podium
Male RX:
25 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, May 30, 2018
Class:
All
Workout Name:
Romanian deadlifts
Description:
Romanian deadlifts 5-5-5
Class:
All
Workout Name:
6 Min AMRAP
Description:
6 Min AMRAP
10 Burpees
30 Double unders
10 Burpees
30 Double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
6 Min AMRAP
Description:
6 Min AMRAP
10 D Balls to Shoulder (100/60)
30 Double unders
10 D Balls to Shoulder (100/60)
30 Double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+5reps
Female Scaled:
Show All Results
Friday, May 25, 2018
Class:
All
Workout Name:
Deadlift
Description:
Deadlift 3-3-3-3-3-3
Class:
All
Workout Name:
5 Min AMRAP
Description:
2++ DB Thruster (45/30) or Barbell (75/55) pick your poison**
5 Push Ups
5 Push Ups
Comments:
Cashout.. like it says pick your poison. Dumbbells or barbell? Push up reps stay the same, yet the weighted movement increases by 2 reps (2,4,6,8..) each round. Yes, first rep can be a squat clean if you arent sick of the 90 you did on Tuesday.
Performed by 1 athlete
Podium
Male RX:
10+8reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 24, 2018
Class:
All
Warmup:
2X: 10cal slow, 10cal fast on assault bike
Workout Name:
Yates Row
Description:
Yates Row 10-10-10
Class:
All
Workout Name:
15 Min AMRAP
Description:
15 Min AMRAP
10 Sumo deadlift high pull (SDLHP) (95/65)
10 Shoulder to overhead (S2OH)
10/7 Cals on Bike
10 Sumo deadlift high pull (SDLHP) (95/65)
10 Shoulder to overhead (S2OH)
10/7 Cals on Bike
Performed by 1 athlete
Podium
Male RX:
5+10reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, May 23, 2018
Class:
All
Workout Name:
Bench press
Description:
Bench press 10-10-10
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
10 Overhead squats (115/75)
10 Toes to bar
10 Overhead squats (115/75)
10 Toes to bar
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:42
Female Scaled:
Show All Results
Tuesday, May 22, 2018
Class:
All
Workout Name:
3 RFT
Description:
3 Rounds
Run 800
30 Squat Cleans (135/95)
30 Burpees
*45 min time cap
Run 800
30 Squat Cleans (135/95)
30 Burpees
*45 min time cap
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
45:00
Female Scaled:
Show All Results
Friday, May 18, 2018
Class:
All
Workout Name:
Push press
Description:
Push press 8-8-8
Comments:
Push press
8-8-8 AHAP
8-8-8 AHAP
Class:
All
Workout Name:
18 Min AMRAP
Description:
18 Min AMRAP
10 KB Snatch (Ea Arm) (53/35)
10 Floor Press (253/35)
10 Box step overs (253/35) (24/20 total steps)
10 KB Snatch (Ea Arm) (53/35)
10 Floor Press (253/35)
10 Box step overs (253/35) (24/20 total steps)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+20reps
Female Scaled:
Show All Results
Wednesday, May 16, 2018
Class:
All
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 1 athlete
Podium
Male RX:
6:48
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Back squat
Description:
Back squat 7-7-7
Comments:
Back squat
3 x AMRAP @ 70%
3 x AMRAP @ 70%
Tuesday, May 15, 2018
Class:
All
Workout Name:
The Chief
Description:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Performed by 1 athlete
Podium
Male RX:
17+1reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 10, 2018
Class:
All
Workout Name:
Back squat
Description:
Back squat 10-10-10
Comments:
Back squat
3 x AMRAP @ 60%
3 x AMRAP @ 60%
Class:
All
Workout Name:
4 RFT
Description:
4 Rounds
5 Squat Snatch (115/75)
10 Pull ups
15 Broad Jumps Plate 2 Plate
5 Squat Snatch (115/75)
10 Pull ups
15 Broad Jumps Plate 2 Plate
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:03
Female Scaled:
Show All Results
Wednesday, May 09, 2018
Class:
All
Workout Name:
20 Min AMRAP
Description:
20 Min AMRAP
10 DB Hang Power Cleans (50/35)
20 Sit Ups (or 15 GHD)
40 Cal Row
10 DB Hang Power Cleans (50/35)
20 Sit Ups (or 15 GHD)
40 Cal Row
Comments:
**No strength today, but that doesnt mean were not earning some gainz. Were giving your legs a little break from squatting, but theyll still get in a good workout. Dont discredit those HPC as being easy. Sure, its a simple movement, but its those simple movements you should focus on perfecting. Theres a tendency to swing the DBs to get them to your shoulders when instead you should be thinking up and down. Think North and South, not East and West. So youll need a vertical jump to get them moving in the correct direction.
One thing Ive noticed is that members are pretty slow on doing sit ups. How does one improve on their sit up speed? Well.. do sit ups faster. But if 20 is too many to hold a relatively fast pace (relative, for each person), do 10 reps AFAP, rest for 3-5 breaths, then do the next 10.
For the row, bump up the damper setting from the usual 4-6 to 8-10, particularly if youre an efficient rower. For some people it might feel like your trudging through mud, and if thats the case, knock it back down. For those efficient rowers or those looking to improve, if you can hold a pace of 800 cal/hour or higher, you should be able to row a calorie/stroke at a higher setting. NOW! This doesnt mean go balls to the wall, gripping and ripping. Efficient rowering.. do you know what that means? Question of the day for your coach! Ask away!
One thing Ive noticed is that members are pretty slow on doing sit ups. How does one improve on their sit up speed? Well.. do sit ups faster. But if 20 is too many to hold a relatively fast pace (relative, for each person), do 10 reps AFAP, rest for 3-5 breaths, then do the next 10.
For the row, bump up the damper setting from the usual 4-6 to 8-10, particularly if youre an efficient rower. For some people it might feel like your trudging through mud, and if thats the case, knock it back down. For those efficient rowers or those looking to improve, if you can hold a pace of 800 cal/hour or higher, you should be able to row a calorie/stroke at a higher setting. NOW! This doesnt mean go balls to the wall, gripping and ripping. Efficient rowering.. do you know what that means? Question of the day for your coach! Ask away!
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
3+30reps
Female Scaled:
Show All Results
Friday, May 04, 2018
Class:
All
Workout Name:
Push Press
Description:
Push Press 10-10-10
Comments:
Push-Press 3x10 @60% (+5 lbs if you can)
Class:
All
Workout Name:
E5M for 25min
Description:
E5M for 25min
Short Lap
7 TTB
14 push-ups
Short Lap
7 TTB
14 push-ups
Performed by 1 athlete
Podium
Male RX:
25:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 01, 2018
Class:
All
Warmup:
lap
Workout Name:
High hang power clean
Description:
High hang power clean 5-5-5
Comments:
High hang power clean 5-5-5 AHAP
Class:
All
Workout Name:
5 RFT
Description:
Modified DT
5 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to overhead
*Rest 1 min between rounds
5 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to overhead
*Rest 1 min between rounds
Comments:
The workout, as it already says above, is a modified version of the Hero WOD DT. Were dropping the weight a little bit and adding some rest between, making this heavy but fast interval workout. Were looking at about a 1:1 work/rest ratio. If you normally do DT Rx, do it Rx. If you scale it, scale it. Personally speaking, based on my current fitness level, if DT was programmed this weekend (5 rounds, rx of 155/105), I could probably get away with doing it at 95#, so I would do this at 85# or maybe even 75# due to a janky left shoulder and overhead movements not being my forte.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
14:03
Female Scaled:
Show All Results
Like TrackMyPR on facebook