Tuesday, June 30, 2015

Class:
Ambush
Warmup:
Group warm up & mobility
Skill: back squat 8-8-8-8-8
Core: 3x 10 back extensions/25 situps(ab mat)
Workout Name:
Ambush 6/30/15
Description:
AMRAP 10
(ascending by 2s--2-4-6-8-10......)
Air squat
Box jump
Wallball
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, June 29, 2015

Class:
Ambush
Warmup:
Group warmup & mobility
Plate circuit: 20 reps each of upright row, bent over row, floor press, curl, tricep extension
Skill: SDHP w/ kettle bell & KB swings
EMOM for 10--odd 8-SDHP even -10 KB swing
Workout Name:
Ambush 6/29/15
Description:
400 m run
Then 4RFT
8 push up
10 SDHP
12 KB swing
Then 400 m run
Cooldown:
200m walk & core circuit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, June 25, 2015

Class:
Ambush
Warmup:
Group Warmup 10 minutes mobility problem areas
Team Rowling
Workout Name:
Ambush 6/25/15
Description:
1000m row
100 Sit-ups
100 Double Unders
Cooldown:
Stretch 10 minutes
Performed by 2 athletes
Podium
Male RX:
Nicholas F
13:38
Female RX:
Jessica T
10:54
Male Scaled:
Female Scaled:
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Wednesday, June 24, 2015

Class:
Ambush
Warmup:
Group WarmUp and Mobility
Moderate intensity lower body circuit
3 sets at each station
Station#1
10 hamstring curls (each leg)
10 banded crab walk each direction
30 sec wall sit
Station #2
12 side lunges
12 single leg RDL
30 sec plank (weighted)
Station #3
10 Bulgarian split squat each leg
20 Calf raises
15 glute bridge
Workout Name:
Ambush 6/24/15
Description:
AMRAP 8
8 Back Squat
8 Front rack lunges
8 Deadlift
Cooldown:
250m row and roll legs
Performed by 2 athletes
Podium
Male RX:
D J
4+3reps
Female RX:
Jessica T
4+14reps
Male Scaled:
Female Scaled:
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Tuesday, June 23, 2015

Class:
Ambush
Warmup:
Group warmup & Mobility
Skill/Strength: moderate intensity upper body
3 sets at each station
Station#1
12 DB butterfly bench
12 DB row (1arm)
20 sit-ups
Station #2
12 hammer curls
12 skull crushers
12 lateral flys
Station #3
10 ring rows
10 bench press
10 superman
Station #4
10 muscle clean
10 strict press
10 dips
Workout Name:
Ambush 6/23/15
Description:
AMRAP-5
5 hang power clean
5 push press
5 chest 2 bar pullups
Cooldown:
200m walk
Stretch arms
Performed by 5 athletes
Podium
Male RX:
Nicholas F
6+0reps
Female RX:
Brittanie S
5+1reps
Male Scaled:
D J
6+10reps
Female Scaled:
Jessica T
05+13reps
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Monday, June 22, 2015

Class:
Ambush (at BenGill Park)
Warmup:
Group Warm-Up

Skill: Broad Jump Max Effort Broad Jump

Post WOD Core: 4x 30 sec plank
Workout Name:
Ambush 6/22/15
Description:
3 rounds for time

1k run
25 Bench Jumps (or step ups)
25 Air Squats
Cooldown:
250 m walk
Comments:
Workout will be at Ben Gill Park
Performed by 3 athletes
Podium
Male RX:
William T
21:25
Female RX:
Jessica T
31:38
Male Scaled:
Female Scaled:
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Thursday, June 18, 2015

Class:
All
Warmup:
Group Warm-up and stretch

Skill: KB Swings
Workout Name:
Ambush 6/18/15
Description:
21-15-9
Kettle Bell Swings
Hand Release Push-ups
Performed by 3 athletes
Podium
Male RX:
William T
2:59
Female RX:
Jessica T
3:09
Male Scaled:
Nicholas F
3:11
Female Scaled:
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Class:
Ambush
Warmup:
500m row then 2x
10 lunge and double squat
10 pushup to down dog
Workout Name:
Ambush 6/19/15
Description:
1-1-1-1-1-1-1
Squat Cleans
Performed by 1 athlete
Podium
Male:
Female:
Jessica T
145 lbs
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Wednesday, June 17, 2015

Class:
All
Warmup:
Group: 2x
High Kness
Butt kicks
Side Gallop R&L

Mobility: Runners Stretch to pigeon

Skill: Med Ball Cleans 3x10
Review: Wall Balls
Workout Name:
Ambush 6/17/15
Description:
7x for total reps
:45 Jump rope (double or single)
:45 rest
:45 Wall Ball
:45 rest
Cooldown:
Core: 4x
12 split x R
12 spilt x L
12 wood chopper R
12 wood chopper L
Performed by 3 athletes
Podium
Male RX:
William T
421 reps
Female RX:
Jessica T
241 reps
Male Scaled:
2-way Tie
408 reps
Female Scaled:
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Tuesday, June 16, 2015

Class:
All
Warmup:
Group: Jumping Jacks
Knee to Elbow
10 push-up to down dog
10 dips

Mobility: Couch Stretch

Skill: Bulgarian Split Squat 5x5

Workout Name:
Ambush 6/16/15
Description:
AMRAP-12
15 dips (on bench)
30 ft walking lunges
25 sit-ups
30 ft walking lunges
Cooldown:
20-30 minutes of yoga/stretching
Comments:
Workout is for total reps--each round =100 reps
Performed by 4 athletes
Podium
Male RX:
Nicholas F
566 reps
Female RX:
Jessica T
600 reps
Male Scaled:
Female Scaled:
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Monday, June 15, 2015

Class:
7pm
Warmup:
Group:
200m run
10 air squats
20 lunges
20 arm circles
Mobility:
1:00 hip sit
OH with band
Workout Name:
Ambush 6/15/15
Description:
5 Rounds for Time
10 DumbBell Snatches
10 DumbBell Thrusters
200m run
Cooldown:
Core: 3x
15 side hip raise R
15 side hip raise L
15 Mountain Climbers
:30 Plank
Performed by 1 athlete
Podium
Male RX:
William T
10:29
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, June 09, 2015

Class:
Ambush
Warmup:
400m run
med ball throws
Workout Name:
6/09/2015
Description:
AMRAP-10
400m run Then:
15 Kettlebell Swings
15 Air Squats
15 Sit-ups
Cooldown:
400m walk
Plank Tabata
Performed by 2 athletes
Podium
Male RX:
William T
4+30reps
Female RX:
Jessica T
4+17reps
Male Scaled:
Female Scaled:
Show All Results

WOD Archive

October 2015
September 2015
August 2015
July 2015
June 2015