Wednesday, September 26, 2018
Class:
5:30/6:30
Warmup:
Sep 26, 2018
Warm up (not for time)
2 rounds
10 sec. Planks
10 Goblet squats (20/10)
10 Abmat situps
10 Ring pushes
Dynamic/Yoga stretches (5 min)
Warm up (not for time)
2 rounds
10 sec. Planks
10 Goblet squats (20/10)
10 Abmat situps
10 Ring pushes
Dynamic/Yoga stretches (5 min)
Workout Name:
None
Description:
Endurance
30 sec rest between run
2 x 100 run
2 x 100 farmers carry (40/30/20)
Strength
6 x 5 Push press (6 min time cap)
(110/95/75/45)
Metcon (for time)
10 Round EMOM
5 K/B swing (40/30/20/10)
5 Weighted lunges (45/25/10)
Scale:
30 sec rest between run
2 x 100 run
2 x 100 farmers carry (40/30/20)
Strength
6 x 5 Push press (6 min time cap)
(110/95/75/45)
Metcon (for time)
10 Round EMOM
5 K/B swing (40/30/20/10)
5 Weighted lunges (45/25/10)
Scale:
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Wednesday, April 18, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Air squats
10 Shoulder pass through
10 Sit ups w/WB
Dynamic/Yoga stretches (5 min)
Strength
7 min AMRAP
Push press 70% of 1 RM or (95/75/45)
3 rounds
10 Sec. Plank holds
10 Air squats
10 Shoulder pass through
10 Sit ups w/WB
Dynamic/Yoga stretches (5 min)
Strength
7 min AMRAP
Push press 70% of 1 RM or (95/75/45)
Workout Name:
None
Description:
Metcon (for time)
7 RFT
5 Power snatches (135/95/75/45)
1 100 m run (under 20 sec.)
7 RFT
5 Power snatches (135/95/75/45)
1 100 m run (under 20 sec.)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 11, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Air squats
10 Sit ups w/WB
Dynamic/Yoga stretches (5 min)
Strength
EMOM for 6 min
Front Squat (175/155/135)
6 x 5 (Use the same weight in all rounds)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Air squats
10 Sit ups w/WB
Dynamic/Yoga stretches (5 min)
Strength
EMOM for 6 min
Front Squat (175/155/135)
6 x 5 (Use the same weight in all rounds)
Workout Name:
None
Description:
Metcon (for time)
TABATA (2 rounds)
20 sec of work 10 sec of rest
Tire flips
Tire Strikes
Battle ropes
T2B (knee ups)
TABATA (2 rounds)
20 sec of work 10 sec of rest
Tire flips
Tire Strikes
Battle ropes
T2B (knee ups)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 09, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Air squats
10 Ring rows
Dynamic/Yoga stretches (5 min)
Strength
Deadlifts
1-1-1-1-1-1-1
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Air squats
10 Ring rows
Dynamic/Yoga stretches (5 min)
Strength
Deadlifts
1-1-1-1-1-1-1
Workout Name:
None
Description:
Metcon (for time)
3 RFT
15 Burpees
10 W/B (20/18/15)
5 Deadlifts (155/135/95)
3 RFT
15 Burpees
10 W/B (20/18/15)
5 Deadlifts (155/135/95)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 04, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
2 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic/Yoga stretches (5 min)
Strength
5 x 6 Back squats
Warm-up with a light weight. Use the same weight through this exercise.
2 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic/Yoga stretches (5 min)
Strength
5 x 6 Back squats
Warm-up with a light weight. Use the same weight through this exercise.
Workout Name:
None
Description:
Metcon (for time)
EMOM 10 min time cap
5 Push press (135/95/75)
5 Sit-ups
EMOM 10 min time cap
5 Push press (135/95/75)
5 Sit-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 02, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
2 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 HRPU
Dynamic/Yoga stretches (5 min)
Endurance
2 x 100m run for time
Rest 1 min between runs
Strength
6 x 5 Bench presses
Build to your 5 rep max
2 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 HRPU
Dynamic/Yoga stretches (5 min)
Endurance
2 x 100m run for time
Rest 1 min between runs
Strength
6 x 5 Bench presses
Build to your 5 rep max
Workout Name:
None
Description:
Metcon (for time)
TABATA (20 sec of work, 10 sec of rest)
Box jumps or step ups (24/20)
K/B swings (40/30/20/10)
SU jump rope (DU)
TABATA (20 sec of work, 10 sec of rest)
Box jumps or step ups (24/20)
K/B swings (40/30/20/10)
SU jump rope (DU)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, March 28, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Ring rows (front and back)
Dynamic stretches (5 min)
Strength
Bench press
5 x 6 70% of 1 RM
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Ring rows (front and back)
Dynamic stretches (5 min)
Strength
Bench press
5 x 6 70% of 1 RM
Workout Name:
None
Description:
Metcon (for time)
TABATA
Box jumps (24/20)
K/B swings (40/30)
Air squats
TABATA
Box jumps (24/20)
K/B swings (40/30)
Air squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 26, 2018
Class:
5:30/6:30
Warmup:
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic stretches (5 min)
Endurance
2 x 200 m run for time
Strength
7 min AMRAP
Back squats
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic stretches (5 min)
Endurance
2 x 200 m run for time
Strength
7 min AMRAP
Back squats
Workout Name:
None
Description:
Metcon (for time)
11 Min AMRAP
5 Hang power snatches (95/65)
80 SU (40 DU)
11 Min AMRAP
5 Hang power snatches (95/65)
80 SU (40 DU)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, March 24, 2018
Class:
9:00
Warmup:
March 24, 2018
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic stretches (5 min)
Endurance
3 rounds TABATA
SU
Battle rope
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 Air squats
Dynamic stretches (5 min)
Endurance
3 rounds TABATA
SU
Battle rope
Workout Name:
18.5
Description:
Metcon (for time)
18.5
7 min time cap
3 Thrusters (100/65/45)
3 Chest 2 Bar pull ups (chin ups, band assist, jumping pull ups)
6 Thrusters
6 Chest 2 Bar pull ups
9 Thrusters
9 chest 2 bar pull ups
12 Thrusters
12 Chest 2 Bar pull ups
Continue to increase by 3 reps until the time cap.
18.5
7 min time cap
3 Thrusters (100/65/45)
3 Chest 2 Bar pull ups (chin ups, band assist, jumping pull ups)
6 Thrusters
6 Chest 2 Bar pull ups
9 Thrusters
9 chest 2 bar pull ups
12 Thrusters
12 Chest 2 Bar pull ups
Continue to increase by 3 reps until the time cap.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, March 19, 2018
Class:
5:30/6:30
Warmup:
March 14, 2018
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 K/B press (20/10)
Dynamic stretches (5 min)
Strength
11 Min AMRAP
Push press (95/75/45)
Warm up (not for time)
3 rounds
10 Sec. Plank holds
10 Shoulder pass through
10 Situps w/WB (20/10)
10 K/B press (20/10)
Dynamic stretches (5 min)
Strength
11 Min AMRAP
Push press (95/75/45)
Workout Name:
None
Description:
Metcon (for time)
4 Rounds for Time
6 Hang cleans (95/75/45)
10 Ring dips or box dips (negatives, band assist, hang)
4 Rounds for Time
6 Hang cleans (95/75/45)
10 Ring dips or box dips (negatives, band assist, hang)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Like TrackMyPR on facebook