Monday, May 22, 2017
Class:
All
Workout Name:
None
Description:
Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold
Performed by 4 athletes
Podium
Male RX:
64 reps
Female RX:
48 reps
Male Scaled:
Female Scaled:
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Enter Your Results
Class:
All
Workout Name:
None
Description:
Beginners: Practice Power Snatch
Intermediate/Advanced
EMOM 10
1 Power Snatch
2 Overhead Squats
70-80% 1RM of lower of the two lifts. Goal is consistency across sets, not max load.
Intermediate/Advanced
EMOM 10
1 Power Snatch
2 Overhead Squats
70-80% 1RM of lower of the two lifts. Goal is consistency across sets, not max load.
Class:
All
Workout Name:
None
Description:
6 RFT
12 Shuttle Runs (10m)
18 Russian Kettlebell Swings 70/53
12 Shuttle Runs (10m)
18 Russian Kettlebell Swings 70/53
Performed by 11 athletes
Podium
Male RX:
7:29
Female RX:
8:12
Male Scaled:
12:10
Female Scaled:
12:38
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Class:
QuickFit
Workout Name:
None
Description:
AMRAP 12
8 Burpees
8/6 Calorie Ski
12 Kettlebell Deadlifts
8 Burpees
8/6 Calorie Ski
12 Kettlebell Deadlifts
Cooldown:
EMOM 5
1) :50 Flutter Kicks
2) :40 Flutter Kicks
3) :30 Flutter Kicks
4) :40 Flutter Kicks
5) :50 Flutter Kicks
1) :50 Flutter Kicks
2) :40 Flutter Kicks
3) :30 Flutter Kicks
4) :40 Flutter Kicks
5) :50 Flutter Kicks
Performed by 1 athlete
Podium
Male RX:
6+9reps
Female RX:
Male Scaled:
Female Scaled:
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