Friday, September 30, 2016
Class:
All
Warmup:
Front Squat
8x3 at 80%, across
Power Clean
5x3 at 75% - No TnG
8x3 at 80%, across
Power Clean
5x3 at 75% - No TnG
Workout Name:
None
Description:
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Thursday, September 29, 2016
Class:
All
Warmup:
Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.
Workout Name:
None
Description:
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 28, 2016
Class:
All
Warmup:
Myofascial release & breathing technique
Workout Name:
None
Description:
5k Run for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 26, 2016
Class:
All
Warmup:
5x3 Clean and Jerk at 75% - no TnG
3RM Overhead Squat
5x5 Front Squat at 75% across
3RM Overhead Squat
5x5 Front Squat at 75% across
Workout Name:
None
Description:
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute rest between rounds
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute rest between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 23, 2016
Class:
All
Warmup:
Front Squat 3x3 across
Back Squat 3x3 across
Back Squat 3x3 across
Workout Name:
None
Description:
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 22, 2016
Class:
All
Warmup:
12 mins to do 7 mins of plank
Workout Name:
None
Description:
12 AMRAP
1 Man maker
10 Double unders
2 Man makers
20 Double unders
3 Man maker
30 Double unders
4 Man makers
40 Double unders
5 Man maker
50 Double unders
1 Man makers
10 Double unders
1 Man maker
10 Double unders
2 Man makers
20 Double unders
3 Man maker
30 Double unders
4 Man makers
40 Double unders
5 Man maker
50 Double unders
1 Man makers
10 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 21, 2016
Class:
All
Warmup:
3 RFT*
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
Workout Name:
None
Description:
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 20, 2016
Class:
All
Warmup:
3x400m run, w/ 1 min rest and 2x200m w/ :30 sec rest
Workout Name:
None
Description:
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, September 18, 2016
Class:
All
Warmup:
Back Sqat Squat
3RM
Front Squat
4x6 across
3RM
Front Squat
4x6 across
Workout Name:
None
Description:
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 16, 2016
Class:
All
Warmup:
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
Workout Name:
None
Description:
Front Squat 3x3 across
Back Squat 3x3 across
Back Squat 3x3 across
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 15, 2016
Class:
All
Warmup:
5 sets of: 1 squat Clean + 2 Front Squats, climbing
5 sets of: 2 Front Squats + 1 Split Jerk
5 sets of: 2 Front Squats + 1 Split Jerk
Workout Name:
None
Description:
30 Power Snatches, 75/55
45 Push-ups
60 Thrusters, 75/55
45 pushups
30 Power Snatches, 75/55
45 Push-ups
60 Thrusters, 75/55
45 pushups
30 Power Snatches, 75/55
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 14, 2016
Class:
All
Warmup:
Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
MU progression
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
MU progression
Workout Name:
None
Description:
"Fortitude"
30 EMOM
Odd: 15 Cal Row
Even: 15 Burpees
Or until you can no longer do the amount of work in the time parameter.
30 EMOM
Odd: 15 Cal Row
Even: 15 Burpees
Or until you can no longer do the amount of work in the time parameter.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, September 13, 2016
Class:
All
Warmup:
KB Myofascial release
https://youtu.be/XJxSlWO5Ctg?t=17s
https://youtu.be/XJxSlWO5Ctg?t=17s
Workout Name:
None
Description:
With a running clock
at the 0:00
5 AMRAP
30 Cal Bike
10 TTB
at the 10:00
5 AMRAP
20 Cal Bike
15 KBS, 2/1.5-pood
at the 20:00
5 AMRAP
15 Cal Row
10 Thrusters, 95/65
at the 0:00
5 AMRAP
30 Cal Bike
10 TTB
at the 10:00
5 AMRAP
20 Cal Bike
15 KBS, 2/1.5-pood
at the 20:00
5 AMRAP
15 Cal Row
10 Thrusters, 95/65
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
Workout Name:
None
Description:
Front Squat 3x3 across
Back Squat 3x3 across
Back Squat 3x3 across
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, September 12, 2016
Class:
All
Warmup:
Clean
1RM with at 2 second pause 1" off the floor
Front Squat
2RM
Back Squat
4x6 across
1RM with at 2 second pause 1" off the floor
Front Squat
2RM
Back Squat
4x6 across
Workout Name:
None
Description:
5 RFT*:
15 unbroken Dumbbell Push Press, 45/30
12 Unbroken Dumbbell Reverse Lunges, 45/30 (6/side)
9 Unbroken Dumbbell Dead Lifts, 45/30 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
15 unbroken Dumbbell Push Press, 45/30
12 Unbroken Dumbbell Reverse Lunges, 45/30 (6/side)
9 Unbroken Dumbbell Dead Lifts, 45/30 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 09, 2016
Class:
All
Warmup:
21-15-9
Dead Lifts, 225/155
Kipping HSPU
21-15-9
TTB
Row For Calories
Dead Lifts, 225/155
Kipping HSPU
21-15-9
TTB
Row For Calories
Workout Name:
None
Description:
200 Double unders
Rest 1 minute
100 Double unders
Rest 1 minute
100 Double unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 08, 2016
Class:
All
Warmup:
For time*:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks. 1 Bar. Rest 1 minute after completing each weight
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks. 1 Bar. Rest 1 minute after completing each weight
Workout Name:
None
Description:
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 07, 2016
Class:
All
Warmup:
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
Workout Name:
None
Description:
3 sets:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
Performed by 1 athlete
Podium
Male RX:
4+42reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, September 06, 2016
Class:
All
Warmup:
Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
Back Squat
3x6 Across
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
Back Squat
3x6 Across
Workout Name:
tiger blood
Description:
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
3 RFT:
400m Run
10 Clean and Jerks, 135/95
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, September 02, 2016
Class:
All
Warmup:
MU progression work
Workout Name:
Helton
Description:
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Run
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, September 01, 2016
Class:
All
Warmup:
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80
Workout Name:
None
Description:
6x4 Back Squats, across
Performed by 1 athlete
Podium
Male RX:
44 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Like TrackMyPR on facebook