Thursday, December 10, 2020
Class:
All
Warmup:
2 Rounds:
3RM (Rep Max) Dead Lifts
use 60%-70% of your 1RM
Rx= Hex Bar
3RM (Rep Max) Dead Lifts
use 60%-70% of your 1RM
Rx= Hex Bar
Workout Name:
PEARL HARBOR
Description:
20:00 EMOM (every minute on the minute)
Even Minutes
00:00-00:59= 12 Burpees
7 T- Push ups
41m sprint
Odd Minutes
01:00-01:59= MAX Air Squats
(Repeat for the duration of 20:00 minutes)
150 Walking lunges to finish
Even Minutes
00:00-00:59= 12 Burpees
7 T- Push ups
41m sprint
Odd Minutes
01:00-01:59= MAX Air Squats
(Repeat for the duration of 20:00 minutes)
150 Walking lunges to finish
Cooldown:
My suggestion- Use a piece of chalk or rock to make a checkmark on the ground for each round completed in side the minute, and write the number of squats after each round.
Comments:
Your rounds= completed rounds (all 12/7/41 completed in the minute)
Reps= number of air squats completed
Reps= number of air squats completed
Performed by 2 athletes
Podium
Male RX:
182 reps
Female RX:
Male Scaled:
Female Scaled:
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Sunday, July 05, 2020
Class:
HHC
Warmup:
Dynamic
Workout Name:
FREEDOM WOD
Description:
4 ROUNDS:
7:00 each
17 Burpee & 76 Squats (rest UTC)
17 Pull ups & 76 Squats (rest UTC)
17 Sit ups & 76 Squats (rest UTC)
17 T Push ups & 76 Squats (note time left)
Score total reps complete (max = 378)
Tie breaker = time left in last round if max reps complete
7:00 each
17 Burpee & 76 Squats (rest UTC)
17 Pull ups & 76 Squats (rest UTC)
17 Sit ups & 76 Squats (rest UTC)
17 T Push ups & 76 Squats (note time left)
Score total reps complete (max = 378)
Tie breaker = time left in last round if max reps complete
Cooldown:
Hydrate
Comments:
Rx+ with Body Armor
Performed by 1 athlete
Podium
Male RX:
378 reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, June 02, 2020
Class:
HHC
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:
15+0reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, April 21, 2020
Class:
HHC
Warmup:
On your own
Workout Name:
100 Burpee Challenge
Description:
Complete 100 Burpees in 1 session as fast as possible
Cooldown:
Drink WATER
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 20, 2020
Class:
HHC
Warmup:
On your own
Workout Name:
Monday Run Day!
Description:
Get in some miles
Cooldown:
Walk it out
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, April 15, 2020
Class:
HHC
Warmup:
On your own
Workout Name:
RUN DAY!
Description:
Use your digital devices to record your steps/miles/pace/route etc.
Post results based on time
Post results based on time
Cooldown:
on your own
Comments:
record your time, comment your distance
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, April 13, 2020
Class:
HHC
Warmup:
On your own
Workout Name:
Upper Body strength Day
Description:
Strength focused lifting:
Body builder split- Back/Chest
Weight lifting- Chest/Arms/Traps/Lats
Functional Fitness- AMRAP or TABATA (push/pull/static hold)
Pick your poison, personalize and post!
Body builder split- Back/Chest
Weight lifting- Chest/Arms/Traps/Lats
Functional Fitness- AMRAP or TABATA (push/pull/static hold)
Pick your poison, personalize and post!
Cooldown:
Onyour own
Comments:
Record total reps and the load variations in the notes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, April 09, 2020
Class:
HHC
Warmup:
3 Rounds for time:
5 Push Up
5 Sit up
5 Squat
5 Push Up
5 Sit up
5 Squat
Workout Name:
TABATA Thursday
Description:
TABATA 1:
Push ups
TABATA 2:
Sit ups
TABATA 3:
Squats
TABATA 4:
Wild Card- use a weighted implement (BB, DB, sand bags, KB, etc)
Push ups
TABATA 2:
Sit ups
TABATA 3:
Squats
TABATA 4:
Wild Card- use a weighted implement (BB, DB, sand bags, KB, etc)
Cooldown:
Cool down TABATA x2:
20 sec stretch
10 sec rest
20 sec stretch
10 sec rest
Comments:
Score the number of reps completed on the lowest round of the TABATA
TABATA 1 + TABAT 2 + TABATA 3= SCORE
TABATA 1 + TABAT 2 + TABATA 3= SCORE
Performed by 1 athlete
Podium
Male RX:
29 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 08, 2020
Class:
HHC
Warmup:
Buy in:
2:00 jog
dynamic warm up
2:00 jog
dynamic warm up
Workout Name:
Buddy Check
Description:
5 rounds For time:
10 Lunges
10 Squats
10 Sit ups
8 Burpees
Use weights or training implements wherever you can to increase the load, this will exponentially increase the amount of work over time that is done.
10 air squats<10 with 25# DB< 10 with 135# BB etc.
10 Lunges
10 Squats
10 Sit ups
8 Burpees
Use weights or training implements wherever you can to increase the load, this will exponentially increase the amount of work over time that is done.
10 air squats<10 with 25# DB< 10 with 135# BB etc.
Cooldown:
Cash out:
2:00 jog
2:00 jog
Comments:
DONT FORGET TO BUY IN AND CASH OUT
Performed by 2 athletes
Podium
Male RX:
21:08
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, April 07, 2020
Class:
HHC
Warmup:
2 minute meditation while doing lunges
Workout Name:
2 mile Tuesday
Description:
2 Miles total distance:
Run, jog, walk, ruck, lunge, bike, swim, row...
You get the idea.
Get out, and put some miles on your feet & legs
Run, jog, walk, ruck, lunge, bike, swim, row...
You get the idea.
Get out, and put some miles on your feet & legs
Cooldown:
On your own
Comments:
Record your overall distance and method
Performed by 3 athletes
Podium
Male RX:
6.00 mi
Female RX:
Male Scaled:
Female Scaled:
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