Thursday, May 14, 2015
Class:
Fit Club
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
4 Rounds
45 seconds of work / 15 seconds of rest
Goblet Squats
Push-Ups
Sit Ups
Run (treadmill or cardio of choice)
DB Push Press
45 seconds of work / 15 seconds of rest
Goblet Squats
Push-Ups
Sit Ups
Run (treadmill or cardio of choice)
DB Push Press
Performed by 2 athletes
Podium
Male RX:
360 reps
Female RX:
Male Scaled:
302 reps
Female Scaled:
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Enter Your Results
Tuesday, May 12, 2015
Class:
Fit CLub
Warmup:
Run 400 or 4 minutes of cardio
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
Workout Name:
None
Description:
Run one mile record time
THEN
EMOM 10 (Every minute on the Minute, 10 rounds)
10 Sit Ups
10 Push Ups
Note: ensure you have some rest time, target 15 seconds of rest give or take, reduce both sit ups and push ups for a balanced rep count each round and some rest. For the last round, do 10-10 and take as long as you need, but do it as fast as you can.
THEN
EMOM 10 (Every minute on the Minute, 10 rounds)
10 Sit Ups
10 Push Ups
Note: ensure you have some rest time, target 15 seconds of rest give or take, reduce both sit ups and push ups for a balanced rep count each round and some rest. For the last round, do 10-10 and take as long as you need, but do it as fast as you can.
Performed by 1 athlete
Podium
Male RX:
7:46
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 07, 2015
Class:
Fit Club
Warmup:
Run 400 or 4 minutes of cardio
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
THEN
4 Minute AMRAP
5 push ups
10 air squats
20 jumping jacks
Workout Name:
None
Description:
DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds
Comments:
keep track of how many rounds you do and add up total rounds and reps at the end.
You did this Tuesday, October 28, 2014
Male RX 1 Tom T 8+41reps
2 James C 8+38reps Female RX 1
Lindsey H 10+27reps
You did this Tuesday, October 28, 2014
Male RX 1 Tom T 8+41reps
2 James C 8+38reps Female RX 1
Lindsey H 10+27reps
Performed by 2 athletes
Podium
Male RX:
8+25reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 05, 2015
Class:
All
Warmup:
Run 400m (or 4 Min of Cardio of Choice)
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
4 Rounds 15 seconds per movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
Fight Gone Bad Style
4 Rounds
1 Min Dumbbell Push Press
1 Min Burpees
1 Min Goblet Squat (Dumbbell or KB)
1 Min Rest
Count total reps each round, and put them in comments, record total reps across all rounds as score.
4 Rounds
1 Min Dumbbell Push Press
1 Min Burpees
1 Min Goblet Squat (Dumbbell or KB)
1 Min Rest
Count total reps each round, and put them in comments, record total reps across all rounds as score.
Performed by 2 athletes
Podium
Male RX:
213 reps
Female RX:
Male Scaled:
288 reps
Female Scaled:
Show All Results
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