Wednesday, June 28, 2017
Class:
All
Warmup:
4 X-symmetry at knee level
3X:
3 pushups
15 sec HS
10 air squats
3X:
3 pushups
15 sec HS
10 air squats
Workout Name:
Overhead squat
Description:
Overhead squat
3-3-3-3-3
3-3-3-3-3
Enter Your Results
Class:
All
Workout Name:
12 min AMRAP
Description:
12 min AMRAP
10 DB Floor press 50/35
2 Wall walks
10 Pistols (5/5)
10 DB Floor press 50/35
2 Wall walks
10 Pistols (5/5)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
5+0reps
Female Scaled:
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Tuesday, June 27, 2017
Class:
All
Warmup:
First three eye level x-over symmetry
Banded MW & Squats
Banded MW & Squats
Workout Name:
Ben Bergeron Big Clean Complex
Description:
Ben Bergeron Big Clean Complex
6 sets for maximum load:
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push jerk
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 split jerk
**One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, its allowed just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
6 sets for maximum load:
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push jerk
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 split jerk
**One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, its allowed just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
Monday, June 26, 2017
Class:
All
Warmup:
Eye level x-over
Workout Name:
Deadlift
Description:
Deadlift
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Class:
All
Workout Name:
10 RFT
Description:
10 RFT
2 TGU (1/side) 53/35
5(.5) burpees
*12 min time cap
2 TGU (1/side) 53/35
5(.5) burpees
*12 min time cap
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8+0reps
Female Scaled:
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Thursday, June 22, 2017
Class:
All
Warmup:
X-over symmetry (first 5)
5 plank to squat
5 lizard stretches
Barbell warmup:
RDL
HPC
FS
PRESS
THRUSTERS
5 plank to squat
5 lizard stretches
Barbell warmup:
RDL
HPC
FS
PRESS
THRUSTERS
Workout Name:
800m, then 6 rounds
Description:
800m, then
6 rounds of
10 C2B Pull ups
8 OTB burpees
6 Front squat 115/75
4 Thruster 115/75
then, 800m
6 rounds of
10 C2B Pull ups
8 OTB burpees
6 Front squat 115/75
4 Thruster 115/75
then, 800m
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
31:51
Female Scaled:
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Wednesday, June 21, 2017
Class:
All
Warmup:
3 eye leve x-symmetry
2 knee level x-symmetry
10 banded squats & monster walks
6 iron crosses
6 scorpions
2 knee level x-symmetry
10 banded squats & monster walks
6 iron crosses
6 scorpions
Workout Name:
Front squats
Description:
Front squats
3-3-3-3-3
3-3-3-3-3
Class:
All
Workout Name:
Man makers
Description:
For time
30 Man makers 50/35
30 Man makers 50/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:50
Female Scaled:
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Tuesday, June 20, 2017
Class:
All
Warmup:
3 x-over symmetry
Burpee long jump
Hang snatch practice
Burpee long jump
Hang snatch practice
Workout Name:
20 minutes of
Description:
20 minutes of..
1 Snatch pull
1 Hang power snatch
2 Overhead squats
1 Snatch pull
1 Hang power snatch
2 Overhead squats
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
12 Knees to elbow
9 Box jump over 24/20*
6 Squat snatch 95/65
*over/back = 1
12 Knees to elbow
9 Box jump over 24/20*
6 Squat snatch 95/65
*over/back = 1
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
15:50
Female Scaled:
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Monday, June 19, 2017
Class:
All
Workout Name:
The Chief is Dead
Description:
Max rounds in 4 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
12 Deadlifts
Rest 1 minute. Repeat for a total of 5 cycles.
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
12 Deadlifts
Rest 1 minute. Repeat for a total of 5 cycles.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11+13reps
Female Scaled:
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Friday, June 16, 2017
Class:
All
Warmup:
Lower 3 X-overSymmetry
DU clinic
DU clinic
Workout Name:
Bench Press 1RM
Description:
Bench Press 1RM:
Class:
All
Workout Name:
12 min AMRAP
Description:
12 min AMRAP
6 Sit ups w/ DB
9 Push ups
12 DB snatch (6/6)*
15 sec hold overhead
Rx 50/35
6 Sit ups w/ DB
9 Push ups
12 DB snatch (6/6)*
15 sec hold overhead
Rx 50/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
6+6reps
Female Scaled:
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Thursday, June 15, 2017
Class:
All
Warmup:
First 3 X-over Symmetry
Banded walks and squats
Banded walks and squats
Workout Name:
Back squat
Description:
Back squat
6 reps @ 70%
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
6 reps @ 70%
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Class:
All
Workout Name:
For time Farmers carry
Description:
For time
400m Farmers carry (2-53/35)
200 KB Swings (1-53/35)
400m Farmers carry (2-53/35)
200 KB Swings (1-53/35)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
16:15
Female Scaled:
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Wednesday, June 14, 2017
Class:
All
Warmup:
Crossover Symmetry (first 3 exercises)
8 KBS
5 jumping air squats
2x5 Berger Complex
8 KBS
5 jumping air squats
2x5 Berger Complex
Workout Name:
10 RFT
Description:
10 RFT
100m run
3 Hang power cleans 135/95
6 Lunges 135/95 (3/3)
9 Box jumps (24/20)
100m run
3 Hang power cleans 135/95
6 Lunges 135/95 (3/3)
9 Box jumps (24/20)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
26:57
Female Scaled:
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Tuesday, June 13, 2017
Class:
All
Warmup:
Crossover Symmetry
10 air squats
10 bootstraps
10 air squats
10 bootstraps
Workout Name:
Bulgarian Split squats, Single leg RDL
Description:
Bulgarian Split squats
4 x 7 reps (1 set every 90 sec)
Single leg RDL
4 x 4-7 reps (1 set every 90 sec)
4 x 7 reps (1 set every 90 sec)
Single leg RDL
4 x 4-7 reps (1 set every 90 sec)
Class:
All
Workout Name:
12 min AMRAP
Description:
12 min AMRAP
10 Burpees
20 Wall balls 20/14
10 Toes to bar
10 Burpees
20 Wall balls 20/14
10 Toes to bar
Performed by 1 athlete
Podium
Male RX:
3+1reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, June 12, 2017
Class:
All
Workout Name:
Elizabeth
Description:
21-15-9 reps of:
Clean 135 pounds
Ring dips
Clean 135 pounds
Ring dips
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:45
Female Scaled:
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Class:
All
Workout Name:
20 min to build to a heavy complex
Description:
20 min to build to a heavy complex
1 Power clean
1 Hang power clean
1 Hang squat clean
1 Power clean
1 Hang power clean
1 Hang squat clean
Thursday, June 08, 2017
Class:
All
Workout Name:
Press
Description:
Press
1-8 @ 65%
1-6 @ 75%
2-4 @ 85%
1-4 @ 90%
1-8 @ 65%
1-6 @ 75%
2-4 @ 85%
1-4 @ 90%
Class:
All
Workout Name:
WOD
Description:
5 4 3 2 1
Squat Cleans (135/95)
50 40 30 20 10
Double unders
Squat Cleans (135/95)
50 40 30 20 10
Double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
9:36
Female Scaled:
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Wednesday, June 07, 2017
Class:
All
Warmup:
Partner Warmup:
Person 1 Person 2
================
Row 150m Airsquats (switch)
Row 150m Russina KB swings (switch)
Row 150m KB goblet squats (switch)
Person 1 Person 2
================
Row 150m Airsquats (switch)
Row 150m Russina KB swings (switch)
Row 150m KB goblet squats (switch)
Workout Name:
Strength
Description:
Back squat
1-8 @ 65%
1 -6 @ 75%
2-4 @ 85%
1-4 @ 90%
1-8 @ 65%
1 -6 @ 75%
2-4 @ 85%
1-4 @ 90%
Class:
All
Workout Name:
WOD
Description:
12 Min AMRAP
10 Russian KBS (70/53)
1++ Box Jumps (30/24)
10 Russian KBS (70/53)
1++ Box Jumps (30/24)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10+16reps
Female Scaled:
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Tuesday, June 06, 2017
Class:
All
Workout Name:
WOD
Description:
20 Min AMRAP
400M Run
10 Deadlifts (225/155)
15 sit ups (10 GHD SUs for Rx+)
400M Run
10 Deadlifts (225/155)
15 sit ups (10 GHD SUs for Rx+)
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+0reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
Strength
Description:
RDL
3-3-3-3-3
3-3-3-3-3
Monday, June 05, 2017
Class:
All
Workout Name:
Strength
Description:
Front squats
2-2-2-2-2
2-2-2-2-2
Class:
All
Workout Name:
WOD
Description:
3 RFT:
15 DB Front Squats (50/35)
10 DB Push Presses
5 DB Burpee deadlifts
15 DB Front Squats (50/35)
10 DB Push Presses
5 DB Burpee deadlifts
Performed by 1 athlete
Podium
Male RX:
6:57
Female RX:
Male Scaled:
Female Scaled:
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Friday, June 02, 2017
Class:
All
Warmup:
9:00 EMOM
1st:250 Row
2nd:SL RDL
3rd: 10 WBs
1st:250 Row
2nd:SL RDL
3rd: 10 WBs
Workout Name:
Strength
Description:
Backsquat 3x3 @ 80% (15 minutes)
Class:
All
Workout Name:
WOD
Description:
9:00 HIIT (:50 work, :10 rest)
Med Ball Cleans 20/14
Med Ball Wood Chopper, L
Med Ball Wood Chopper, R
Med Ball Cleans 20/14
Med Ball Wood Chopper, L
Med Ball Wood Chopper, R
Performed by 1 athlete
Podium
Male RX:
118 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, June 01, 2017
Class:
All
Warmup:
5 min Jump Rope practice
Med Ball Warm up
Med Ball Warm up
Workout Name:
WOD
Description:
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
*30 Min Cap
Wall Ball Shots (20/14)
Box Jumps (24/20)
*30 Min Cap
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
22:44
Female Scaled:
Show All Results
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