Monday, April 28, 2014
Class:
Group
Warmup:
ROM Drills
Skill work: choose one thing you want to spend 3 minutes to work on if you can't decide, it will be the coaches decision.
Skill work: choose one thing you want to spend 3 minutes to work on if you can't decide, it will be the coaches decision.
Workout Name:
None
Description:
5 rounds for time
30 jingle jangles
15 burpees
30 jingle jangles
15 burpees
Cooldown:
Foam roll: ITB, CALVE SMASHER, LUMBAR SPINE.
Group stretch + banded posterior hip stretch.
Group stretch + banded posterior hip stretch.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Sunday, April 27, 2014
Class:
Group Class
Warmup:
ROM Drills
20 PVC PIPE PASS OVERS
15 OHS PVC PIPE
10 Toe to Bars
20 PVC PIPE PASS OVERS
15 OHS PVC PIPE
10 Toe to Bars
Workout Name:
Cindy
Description:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Cooldown:
Foam roll, banded stretched, group static stretch.
Performed by 1 athlete
Podium
Male RX:
18+6reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, April 25, 2014
Class:
All
Warmup:
ROM Drills
Static stretches
Static stretches
Workout Name:
Sprints, sit-ups
Description:
3 rounds
3 person team one person runs, one person does sit ups, one person rests.
600m run, 400m run, 200m run rest exactly the amount of time it takes to complete the run
3 person team one person runs, one person does sit ups, one person rests.
600m run, 400m run, 200m run rest exactly the amount of time it takes to complete the run
Cooldown:
Light Yoga, Band Stretches, foam roller
Comments:
It will be recorded based off of total time and total sit-ups.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 24, 2014
Class:
Group class
Warmup:
2 min rope work.
ROM Drills
20 PVC PIPE PASS OVERS
2x 10 push-ups, OHS with PVC pipe.
ROM Drills
20 PVC PIPE PASS OVERS
2x 10 push-ups, OHS with PVC pipe.
Workout Name:
4/24/14
Description:
21-15-9 for time..
Handstand Push-ups
Pull-ups
Scaling option and alternate workout at class time
Handstand Push-ups
Pull-ups
Scaling option and alternate workout at class time
Cooldown:
Shoulder stretch and lacross ball smash.
Performed by 2 athletes
Podium
Male RX:
5:26
Female RX:
Male Scaled:
16:27
Female Scaled:
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Wednesday, April 23, 2014
Class:
All
Warmup:
400 m run
ROM Drills , PVC PIPE PASS OVER, 25 m bear crawl , 10 pull-ups, 10 medballl squats
ROM Drills , PVC PIPE PASS OVER, 25 m bear crawl , 10 pull-ups, 10 medballl squats
Workout Name:
AMRAP BOMB
Description:
AMRAP 15 mins
20 x Med Ball Cleans (20/14) pound ball
50 M Bear Crawls
15 x clapping pushups
LVL 1: 12 mins, knee push up hand release/ hand release push-ups
20 x Med Ball Cleans (20/14) pound ball
50 M Bear Crawls
15 x clapping pushups
LVL 1: 12 mins, knee push up hand release/ hand release push-ups
Cooldown:
Shoulder stretches, foam roll calves, 45 sec plank
Performed by 1 athlete
Podium
Male RX:
4+20reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, April 21, 2014
Class:
All
Warmup:
400 m run
ROM work
2 rds:
10 pull-ups/ toes to bar
10 situps
10 overhead squat with PVC
ROM work
2 rds:
10 pull-ups/ toes to bar
10 situps
10 overhead squat with PVC
Workout Name:
Karen
Description:
For time:
150 Wallball shots, 20/14 pound ball
150 Wallball shots, 20/14 pound ball
Cooldown:
foam roll, lacrosse ball, static stretching
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, April 19, 2014
Class:
All
Warmup:
400 m run
15 PVC pipe pass overs
Dynamic stretches
15 PVC pipe pass overs
Dynamic stretches
Workout Name:
Toe to bar, pull up box jump
Description:
3 rds for time:
30 x toe to bars
20x chest to bar pull ups
15 x box jumps (30in/24in)
LVL 1: 21 knee raises, 15 ring rows, 12 box jumps at 24 in or 20
LVL 2 knee to elbows, pull up subs
30 x toe to bars
20x chest to bar pull ups
15 x box jumps (30in/24in)
LVL 1: 21 knee raises, 15 ring rows, 12 box jumps at 24 in or 20
LVL 2 knee to elbows, pull up subs
Cooldown:
Shoulders dislocated stretch, static stretch, light yoga
Performed by 2 athletes
Podium
Male RX:
15:42
Female RX:
Male Scaled:
28:13
Female Scaled:
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Friday, April 18, 2014
Class:
All
Workout Name:
REST
Description:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 17, 2014
Class:
All
Warmup:
400 m run
ROM Drill
2 x 10 pull ups, 10 OHS, 10 sit ups
ROM Drill
2 x 10 pull ups, 10 OHS, 10 sit ups
Workout Name:
Terrible TWO
Description:
In pairs of 2... complete the following for time.
1 round of...
800 m run
150 sledge hammer hits
75 tire flips jump through
60 pull ups (assisted if needed)
200m partner carry
1 round of...
800 m run
150 sledge hammer hits
75 tire flips jump through
60 pull ups (assisted if needed)
200m partner carry
Cooldown:
Partner stretches (shoulder partner stretches, partner groin stretch, partner hamstring stretch)
Performed by 2 athletes
Podium
Male RX:
24:22
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 16, 2014
Class:
All
Warmup:
ROM drills
15 PVC pass overs, 15 PVC body rotations, PVC front rack position
2x 10 air squats, 10 toe to bar, 10 ring dips
15 PVC pass overs, 15 PVC body rotations, PVC front rack position
2x 10 air squats, 10 toe to bar, 10 ring dips
Workout Name:
OH walking lunges, burpees
Description:
5 rounds for time of..
50 feet OH walking lunges (5 gallon water jug, barbell)
21 burpees
LVL 1: 4 rounds; 25# dumbbell OH walking lunges
50 feet OH walking lunges (5 gallon water jug, barbell)
21 burpees
LVL 1: 4 rounds; 25# dumbbell OH walking lunges
Cooldown:
Static group stretch, band stretch
Performed by 3 athletes
Podium
Male RX:
9:33
Female RX:
Male Scaled:
Female Scaled:
7:38
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