Friday, July 31, 2015
Class:
Ambush
Warmup:
Group warm up
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Workout Name:
DT
Description:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Comments:
15 minute time cap
Performed by 2 athletes
Podium
Male RX:
9:43
Female RX:
Male Scaled:
Female Scaled:
09:43
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Class:
Ambush
Warmup:
800m run
Workout Name:
Thurster-50
Description:
50 Thrusters for time
2 burpees every time the bar drops
2 burpees every time the bar drops
Cooldown:
400m walk
Leg throwndowms
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 29, 2015
Class:
Ambush
Warmup:
Group warm up
30 minutes non-times/non-scored workout
30 minutes monility
30 minutes non-times/non-scored workout
30 minutes monility
Workout Name:
Ambush 7/29/15
Description:
Striking
Battle rope
Jump rope
Speed bag
Med ball rotational throws
Battle rope
Jump rope
Speed bag
Med ball rotational throws
Cooldown:
30 minutes mobility/stretch
Comments:
Non-timed/Non-scored workout
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 28, 2015
Class:
Ambush
Warmup:
Group warm up
Over head band stretch
Push press 10-8-6-6-6-6-6 (First two sets warmup/last three sets @ 75%+\- max)
2 chin ups working negatives between sets
Review DB/KB snatch
Over head band stretch
Push press 10-8-6-6-6-6-6 (First two sets warmup/last three sets @ 75%+\- max)
2 chin ups working negatives between sets
Review DB/KB snatch
Workout Name:
Ambush 7/28/15
Description:
9-8-7-6-5-4-3-2-1
DB/KB Snatch Right
DB/KB Snatch Left
Pull-Up
DB/KB Snatch Right
DB/KB Snatch Left
Pull-Up
Cooldown:
400-800m walk/jog
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8:14
Female Scaled:
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Monday, July 27, 2015
Class:
Ambush
Warmup:
Group Warm-Up and Movement Review
Workout Name:
Ambush 7/27/15
Description:
Chipper--AMRAP (5x 5:00 work 1:30 rest)
30 Box Jump
30 KettleBell Swing
30 Sit-Up
30 Wall Ball
30 Slam Ball
30 Box Jump
30 KettleBell Swing
30 Sit-Up
30 Wall Ball
30 Slam Ball
Comments:
5:00 work then rest 1:30 and start where you left off. If you finish all movements start over.
Performed by 1 athlete
Podium
Male RX:
429 reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, July 24, 2015
Class:
Ambush
Warmup:
Group warmup
Skill: Wall Ball Unbroken 3x
Skill: Wall Ball Unbroken 3x
Workout Name:
Ambush 7/24/15
Description:
team wod
20 minute max calorie row
20 minute max calorie row
Comments:
Partner leg throw down tabata
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 23, 2015
Class:
Ambush
Warmup:
Group warmup
Core Circuit: 3x
10 GHD situp
10 hip extension
10 knee lift to l-sit (capton chair or rings)
:45 sec weighted plank
Core Circuit: 3x
10 GHD situp
10 hip extension
10 knee lift to l-sit (capton chair or rings)
:45 sec weighted plank
Workout Name:
Ambush 7/23/15
Description:
4x for reps
:30 dumbbell/kettlebbell snatch R
:30 rest
:30 dumbbell/kettlebbell snatch L
:30 rest
:30 dumbell/kettlebbell squat clean (both arms)
:30 rest
:30 dumbbell/kettlebbell snatch R
:30 rest
:30 dumbbell/kettlebbell snatch L
:30 rest
:30 dumbell/kettlebbell squat clean (both arms)
:30 rest
Comments:
Plate circuit
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 22, 2015
Class:
Ambush
Warmup:
Group warm up 800m run
Skill work: double Under....5 minutes--unbroken ladder up
Skill work: double Under....5 minutes--unbroken ladder up
Workout Name:
Ambush 7/22/15
Description:
Death-By
Burpee
Toes to bar
Burpee
Toes to bar
Cooldown:
800m run/walk
Comments:
Plate circuit if time permits
Performed by 1 athlete
Podium
Male RX:
9+14reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 21, 2015
Class:
Ambush
Warmup:
Group Warm up
Back Squat 10-8-8-5 (warm up) 2-2-2-2-2 (last three sets of 2 should be @ 95% +/- of max)
Back Squat 10-8-8-5 (warm up) 2-2-2-2-2 (last three sets of 2 should be @ 95% +/- of max)
Workout Name:
Ambush 7/21/15
Description:
4 RFT
8 Power Cleans
8 Front Squats
200m run
8 Power Cleans
8 Front Squats
200m run
Cooldown:
800m run/walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 20, 2015
Class:
Ambush
Workout Name:
Body weight max out
Description:
1:00 max effort of the following
Push-up
Pull-up
Sit-up
Air squat
Double Under
HSPU
C2B pull-up
T2B
Lunges
Burpees
Push-up
Pull-up
Sit-up
Air squat
Double Under
HSPU
C2B pull-up
T2B
Lunges
Burpees
Cooldown:
Bonus/extra credit.
Max effort 500m row
ME 400m run
ME plank
Max effort 500m row
ME 400m run
ME plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 16, 2015
Class:
Ambush
Warmup:
Group Warm-up
Strength: Back Squat 4-4-4-4-4 @ 85-90%
Strength: Back Squat 4-4-4-4-4 @ 85-90%
Workout Name:
Ambush 7/16/15
Description:
12-9-6-3
Snatch
Burpee
Snatch
Burpee
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 14, 2015
Class:
Ambush
Warmup:
Group Warm-Up
12:00 at each station
Station 1--3x
20 wide pushups
20 shoulder taps
15 lawnmower
Station 2--3x
16 In&Out Shoulder Flys
8 Bench Press
6 Close Grip Chin-Up w/ negatives
Station 3--3x
12 Incline Press
4 Sled Pull (arms only)
15 Dips
12:00 at each station
Station 1--3x
20 wide pushups
20 shoulder taps
15 lawnmower
Station 2--3x
16 In&Out Shoulder Flys
8 Bench Press
6 Close Grip Chin-Up w/ negatives
Station 3--3x
12 Incline Press
4 Sled Pull (arms only)
15 Dips
Workout Name:
Ambush 7/14/15
Description:
4 Rounds for Total Reps of
2:00
5 Chest to bar Pull-Ups
5 Power Cleans (Heavy)
Rest 2:00
2:00
5 Chest to bar Pull-Ups
5 Power Cleans (Heavy)
Rest 2:00
Cooldown:
Plate Circuit and Plank
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 13, 2015
Class:
Ambush
Warmup:
Group Warm-Up
Lower Circuit: 12:00 @ each station
Station 1--3x
12 Leg Lifts
12 Donkey Kicks
15 hanging knee raise with ball
Station 2--3x
20 Walking Lunge with Plate Over Head
10 Single Leg RDL
20 Calf Raises (on plate with weight)
Station3--3x
12 half squats on step (each leg)
4 sled pulls
12 crouching side walk each direction
Lower Circuit: 12:00 @ each station
Station 1--3x
12 Leg Lifts
12 Donkey Kicks
15 hanging knee raise with ball
Station 2--3x
20 Walking Lunge with Plate Over Head
10 Single Leg RDL
20 Calf Raises (on plate with weight)
Station3--3x
12 half squats on step (each leg)
4 sled pulls
12 crouching side walk each direction
Workout Name:
Ambush 7/13/15
Description:
1 mile run
Cooldown:
stretch/roll legs
Performed by 1 athlete
Podium
Male RX:
9:02
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 09, 2015
Class:
Ambush
Warmup:
Med ball cleans
Workout Name:
Ambush 7/9/15
Description:
E5MO5M (5 rounds)
400m run
15 med ball cleans -or- 10 thrusters (light)
10 burpees to plate -or- burpees with plate
[record time of slowest round]
400m run
15 med ball cleans -or- 10 thrusters (light)
10 burpees to plate -or- burpees with plate
[record time of slowest round]
Cooldown:
20 minutes -smash -roll -floss trouble areas
Comments:
Scale=4 rounds starting every 6 min
-or- 3 rounds starting every 7 min
-or- 3 rounds starting every 7 min
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Ambush
Warmup:
Burgener warmup
30 snatch grip push press
30 OHS
30 snatch balance
30 snatch grip push press
30 OHS
30 snatch balance
Workout Name:
Ambush 7/10/15
Description:
Snatch--Heavy Triple
Does not have to be touch and go but no rest in between reps. No more than three misses.
Does not have to be touch and go but no rest in between reps. No more than three misses.
Performed by 0 athletes
Podium
Male:
Female:
Wednesday, July 08, 2015
Class:
Ambush
Warmup:
Group warmup & mobility
GHD 3-5 sets of 10
Back squat 6-6-6-6-6 @ 75-80%
GHD 3-5 sets of 10
Back squat 6-6-6-6-6 @ 75-80%
Workout Name:
Ambush 7/8/15
Description:
2000m row
Comments:
Partner up and rotate through as needed
Performed by 2 athletes
Podium
Male RX:
9:43
Female RX:
10:21
Male Scaled:
Female Scaled:
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Tuesday, July 07, 2015
Class:
Ambush
Warmup:
Group warmup and mobility
Skill: kipping
Strength: 20 chin-ups -- strict-no bands(partner) work negatives on way down
Skill: kipping
Strength: 20 chin-ups -- strict-no bands(partner) work negatives on way down
Workout Name:
Ambush 7/7/15
Description:
AMRAP 12
Max effort toes to bar
200m run every time you drop
Max effort toes to bar
200m run every time you drop
Cooldown:
4x :45 plank--:15rest add weight if needed
Plate circuit if time allows
Plate circuit if time allows
Performed by 1 athlete
Podium
Male RX:
46 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 06, 2015
Class:
Ambush
Warmup:
Group warm-up & mobility
10 minutes handstand work
Push Press 8-8-8-8-8 heavy (65-70% of max)
10 minutes handstand work
Push Press 8-8-8-8-8 heavy (65-70% of max)
Workout Name:
Ambush 7/6/15
Description:
10-9-8-7-6-5-4-3-2-1
Ring Dips
20 double unders (40 singles)after each set
Ring Dips
20 double unders (40 singles)after each set
Cooldown:
400m walk
Plate circuit
Plate circuit
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:44
Female Scaled:
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Friday, July 03, 2015
Class:
Ambush 9:00
Warmup:
Revied wod
Workout Name:
Ambush 7/3/15
Description:
Hammer
5 Rounds for Time
5 Power Clean 135/95
10 Front Squat 135/95
5 Jerk 135/95
20 Pull-Ups
Rest 90 seconds
5 Rounds for Time
5 Power Clean 135/95
10 Front Squat 135/95
5 Jerk 135/95
20 Pull-Ups
Rest 90 seconds
Comments:
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
21:44
Female Scaled:
Show All Results
Wednesday, July 01, 2015
Class:
Ambush 6:30 & 7
Warmup:
30 minutes kick boxing
Workout Name:
Ambush 7/1/15
Description:
60 minutes yoga
Comments:
Non-timed/non-scored workout
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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