Monday, August 31, 2015
Class:
All
Warmup:
Deadlift 6-6-6-6-6 @ 75-80%
Workout Name:
None
Description:
Amrap 9
75 KB swings then
Max calorie row with time remaining
75 KB swings then
Max calorie row with time remaining
Performed by 1 athlete
Podium
Male RX:
Female RX:
85 reps
Male Scaled:
Female Scaled:
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Friday, August 28, 2015
Class:
All
Warmup:
Group
Strict press 5-5-5-5-5 @ 75-85%
(5 superman w/ 5 sec hold in between each set)
Strict press 5-5-5-5-5 @ 75-85%
(5 superman w/ 5 sec hold in between each set)
Workout Name:
None
Description:
5 RFT
12 DB push press
10 weighted step ups
8 weighted burpees
12 DB push press
10 weighted step ups
8 weighted burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 26, 2015
Class:
All
Warmup:
Front squat 5x5 with 3 second descent & 3 second pause in bottom
Workout Name:
Jackie
Description:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
45 pound Thruster, 50 reps
30 pull-ups
Cooldown:
Yes
Performed by 2 athletes
Podium
Male RX:
9:24
Female RX:
9:56
Male Scaled:
Female Scaled:
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Tuesday, August 25, 2015
Class:
All
Warmup:
Kettlebbell Circuit
Arm bar stretch & smash psoas
Arm bar stretch & smash psoas
Workout Name:
None
Description:
400m run
75 situps
800m run
25 mt climber (each leg inside and outside=1 rep)
400m run
75 situps
800m run
25 mt climber (each leg inside and outside=1 rep)
400m run
Performed by 3 athletes
Podium
Male RX:
12:27
Female RX:
11:33
Male Scaled:
Female Scaled:
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Monday, August 24, 2015
Class:
All
Warmup:
400m run
Deadlift 8-8-8-8-8 @ 65-70%
10 v-ups in between all sets including warmup
Deadlift 8-8-8-8-8 @ 65-70%
10 v-ups in between all sets including warmup
Workout Name:
None
Description:
AMRAP-9
50 wallballs then with remaining time:
8 OHS
8 SDHP
8 V-ups
50 wallballs then with remaining time:
8 OHS
8 SDHP
8 V-ups
Cooldown:
400m then plank
Performed by 3 athletes
Podium
Male RX:
3+9reps
Female RX:
4+0reps
Male Scaled:
Female Scaled:
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Wednesday, August 19, 2015
Class:
Ambush
Warmup:
Plate circuit--25 reps if each--upright row-bent over row-floor press-biceps curl-tricep extension
5 sets of complex@ 75-85% strict press max
1 strict press
2 push press
4 push jerk
5 sets of complex@ 75-85% strict press max
1 strict press
2 push press
4 push jerk
Workout Name:
Ambush 8/19/15
Description:
AMRAP-3
200m sprint then
10 floor press with plate
20 mountain climbers
Rest 2:00
AMRAP-3
200m sprint
10 floor press with plate
20 situps
Rest 2:00
AMRAP-3
200m sprint
10 floor press with plate
20 mountain climbers
200m sprint then
10 floor press with plate
20 mountain climbers
Rest 2:00
AMRAP-3
200m sprint
10 floor press with plate
20 situps
Rest 2:00
AMRAP-3
200m sprint
10 floor press with plate
20 mountain climbers
Cooldown:
Walk
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 18, 2015
Class:
Ambush
Warmup:
Group warm up
Deadlift 10-10-10-10
Deadlift 10-10-10-10
Workout Name:
Ambush 8/18/15
Description:
E5MO5M
250m row
20 DB/KB snatch (alternate arms)
20 overhead walking lunge
10 weighted Burpees (or to plate)
250m row
20 DB/KB snatch (alternate arms)
20 overhead walking lunge
10 weighted Burpees (or to plate)
Cooldown:
400m walk and abs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 17, 2015
Class:
Ambush
Warmup:
Kettlebell & Abs
Workout Name:
Ambush 8/17/15
Description:
4 rounds for time
10 power cleans
15 toes to bar
10 power cleans
15 toes to bar
Cooldown:
400m walk & Abs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 11, 2015
Class:
Ambush
Workout Name:
Ambush 8/11/15
Description:
21-15-9
Goblet squat
Hand release burpee
-->REST 2 minutes
21-15-9
Air squat
Hand release push up
Goblet squat
Hand release burpee
-->REST 2 minutes
21-15-9
Air squat
Hand release push up
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 05, 2015
Class:
Ambush
Warmup:
Group warm up
Strength: EMOM-30
Even--1 squat clean @ 80% of max
Odd--2 Clean Dead lift 3 second descent same weight
Strength: EMOM-30
Even--1 squat clean @ 80% of max
Odd--2 Clean Dead lift 3 second descent same weight
Workout Name:
Ambush 8/5/15
Description:
4 x 250 m row
Rest 1-2 minutes between each record slowest time
Rest 1-2 minutes between each record slowest time
Performed by 1 athlete
Podium
Male RX:
Female RX:
01:05
Male Scaled:
Female Scaled:
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Tuesday, August 04, 2015
Class:
Ambush
Warmup:
Group warm up
Bench 5x5 @75-80%
Bent over KB row 5x5 heavy or ring row
Bench 5x5 @75-80%
Bent over KB row 5x5 heavy or ring row
Workout Name:
Ambush 8/4/15
Description:
AMRAP 10
800m run
Then: (with remaining time)
5 Pull-Up
10 Push-Up
800m run
Then: (with remaining time)
5 Pull-Up
10 Push-Up
Cooldown:
400m
& Plank
& Plank
Performed by 2 athletes
Podium
Male RX:
97 reps
Female RX:
Male Scaled:
Female Scaled:
61 reps
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Monday, August 03, 2015
Class:
Ambush
Warmup:
1RM Back Squat
Workout Name:
Ambush 8/3/15
Description:
4 RFT
8 power snatch
25 Double Unders (50 singles)
8 power snatch
25 Double Unders (50 singles)
Cooldown:
400m walk
Comments:
Ab?
Performed by 1 athlete
Podium
Male RX:
4:12
Female RX:
Male Scaled:
Female Scaled:
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