Friday, July 28, 2017
Class:
All
Warmup:
7 X-Over Symmetry 6 reps each
Bergner Snatch Complex
10 burpees
Bergner Snatch Complex
10 burpees
Workout Name:
Deadlift
Description:
1-8 @ 65%
1-6 @ 75%
1-4 @ 85%
1-4 @ 90%
1-6 @ 75%
1-4 @ 85%
1-4 @ 90%
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Class:
All
Workout Name:
10 min AMRAP
Description:
10 min AMRAP
5 Hang power snatch 115/75
5 Bar facing burpees
5 Hang power snatch 115/75
5 Bar facing burpees
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8+0reps
Female Scaled:
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Thursday, July 27, 2017
Class:
All
Warmup:
7 X-Over Symmetry - 6 reps each
2 min Assault Bike
Leg swings, arm rotations,
2 min Assault Bike
Leg swings, arm rotations,
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
95 pound Thruster
Pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:45
Female Scaled:
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Class:
All
Workout Name:
Bench press
Description:
Bench press
5-75%
3-80%
3-85%
1+ 95%
5-75%
3-80%
3-85%
1+ 95%
Cooldown:
lacrosse ball to shoulder and chest
Tuesday, July 25, 2017
Class:
All
Workout Name:
25 min AMRAP
Description:
25 min AMRAP
400m run
5 Cleans 185/135
10 Deadlift 185/135
20 Lunges
*Deadlifts completed as sets of 5 reps
400m run
5 Cleans 185/135
10 Deadlift 185/135
20 Lunges
*Deadlifts completed as sets of 5 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+100reps
Female Scaled:
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Monday, July 24, 2017
Class:
All
Warmup:
7 X-Over Symmetry - 5 each
Banded - lateral walks + squats
Pushups + KB swings practice
Banded - lateral walks + squats
Pushups + KB swings practice
Workout Name:
Front squat
Description:
Front squat
3 @ 65%
3 @ 75%
3 @ 80%
3 @ 90%
3 @ 65%
3 @ 75%
3 @ 80%
3 @ 90%
Class:
All
Workout Name:
8 RFR
Description:
8 rounds for total reps
20 sec each
Push ups
KB swings 70/53
Gob squats 70/53
30sec rest
20 sec each
Push ups
KB swings 70/53
Gob squats 70/53
30sec rest
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
238 reps
Female Scaled:
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Thursday, July 20, 2017
Class:
All
Warmup:
7 X-Over Symmetry: 5 Reps each
KB warmup
KB warmup
Workout Name:
Deadlift
Description:
Deadlift
1-8 @ 65%
1 -6 @ 75%
2-4 @ 85%
1-2 @ 90%
1-8 @ 65%
1 -6 @ 75%
2-4 @ 85%
1-2 @ 90%
Class:
All
Workout Name:
SU, DB PP, Pistols
Description:
100-80-60-40-20
Single unders (unbroken)
10-8-6-4-2
DB push press/arm 50/35
Pistols
Single unders (unbroken)
10-8-6-4-2
DB push press/arm 50/35
Pistols
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:25
Female Scaled:
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Wednesday, July 19, 2017
Class:
All
Warmup:
7 X-Over Symmetry - 5 reps each
2X:
5 Burpees
5 lizards
5 squat jumps
3 scorpios
2X:
5 Burpees
5 lizards
5 squat jumps
3 scorpios
Workout Name:
Bench press
Description:
Bench press
3 reps each @
70%
75%
80%
90%
3 reps each @
70%
75%
80%
90%
Class:
All
Workout Name:
5 rounds for reps Max HSPU Max TnG
Description:
5 rounds for reps
Max HSPU
Max TnG power cleans @ Bench press 1RM
*Take at least 1 min between movements
Max HSPU
Max TnG power cleans @ Bench press 1RM
*Take at least 1 min between movements
Cooldown:
lacross ball to lats
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
20 reps
Female Scaled:
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Tuesday, July 18, 2017
Class:
All
Warmup:
7 X-Over Symmetry 5 reps each
DB Bear Walk complex
DB Bear Walk complex
Workout Name:
Back squat
Description:
Back squat
1-8 @ 65%
1-6 @ 75%
2-4 @ 85%
1-2 @ 90%
1-8 @ 65%
1-6 @ 75%
2-4 @ 85%
1-2 @ 90%
Class:
All
Workout Name:
12 min AMRAP DB
Description:
12 min AMRAP
8 DB deadlift
6 DB hang squat clean
4 DB push jerk
Rx 45/30
8 DB deadlift
6 DB hang squat clean
4 DB push jerk
Rx 45/30
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8+0reps
Female Scaled:
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Thursday, July 13, 2017
Class:
All
Warmup:
7 X-over symmetry
3 min DU practice
Clean Bergener complex
3 min DU practice
Clean Bergener complex
Workout Name:
21-18-15-12-9-6-3 PU SC DU
Description:
21-18-15-12-9-6-3
Push ups
Squat cleans (95/65)
Double unders
42-36-30-24-18-12-6
Push ups
Squat cleans (95/65)
Double unders
42-36-30-24-18-12-6
Cooldown:
Barbell to quads & shoulder
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
24:41
Female Scaled:
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Wednesday, July 12, 2017
Class:
All
Warmup:
7 X-over Symmetry
Fig. 8 KB moves
Fig. 8 KB moves
Workout Name:
Deadlift
Description:
Deadlift
8 @ 65%
6 @ 75%
2 x 4 @ 80%
2 x 4 @ 85%
8 @ 65%
6 @ 75%
2 x 4 @ 80%
2 x 4 @ 85%
Class:
All
Workout Name:
30-10-20, 25-8-18, 20-6-16
Description:
30-25-20 Air squats
10-8-6 Dbl KB cleans (53/35)
20-18-16 Dbl KB racked lunges (53/35) total steps
**12 min time cap**
*Completed as 30-10-20, 25-8-18, 20-6-16
10-8-6 Dbl KB cleans (53/35)
20-18-16 Dbl KB racked lunges (53/35) total steps
**12 min time cap**
*Completed as 30-10-20, 25-8-18, 20-6-16
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
7:39
Female Scaled:
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Tuesday, July 11, 2017
Class:
All
Warmup:
7 X-Over Symmetry @ 5 each
400m Run
2X:
10 Samson lunges
1 inch worm + 3 plank squat + 4 pushups + 1 T-plank
400m Run
2X:
10 Samson lunges
1 inch worm + 3 plank squat + 4 pushups + 1 T-plank
Workout Name:
Bench press
Description:
Bench press
5 @ 65%
5 @ 75%
5 @ 85%
*Do 8-10 reps of 2-arm DB rows between sets
5 @ 65%
5 @ 75%
5 @ 85%
*Do 8-10 reps of 2-arm DB rows between sets
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
12 Over plate burpees
8 Plate G2OH 45/25
12 Over plate burpees
8 Plate G2OH 45/25
Performed by 1 athlete
Podium
Male RX:
7:29
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 06, 2017
Class:
All
Warmup:
7 X-over Symmetry moves (4X each)
2 min jump rope practice
2X:
----------------------
2 inch worms
2 medball cleans + smash
2 min jump rope practice
2X:
----------------------
2 inch worms
2 medball cleans + smash
Workout Name:
Push jerk
Description:
Push jerk
2-2-2-2-2
2-2-2-2-2
Class:
All
Workout Name:
WOD
Description:
15 min AMRAP
1++ Clean and Jerk 155/105
10 Dips
15 Sit ups (12 GHDSU)
20 Double unders/45 sec max work
1++ Clean and Jerk 155/105
10 Dips
15 Sit ups (12 GHDSU)
20 Double unders/45 sec max work
Cooldown:
Barbell on a shoulder
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+25reps
Female Scaled:
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Wednesday, July 05, 2017
Class:
All
Warmup:
7 Xover Symmetry
Jump rope
Jump rope
Workout Name:
Strength
Description:
Max box jump height
Performed by 1 athlete
Podium
Male RX:
36 in
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
13:00
Female Scaled:
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