Tuesday, December 05, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Look up 1 rep max for squat
Determine 30% and 70% of your max for your workout
Workout Name:
Q2-W5 - LEG DAY
Description:
Squat - percentages based of your established 1 rep max

Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Lunge
3x6 on each leg
Cooldown:
Log your working set weight into Trackmypr
Badminton
Performed by 124 athletes
Podium
Male:
213 lbs
Female:
195 lbs
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Friday, December 01, 2017

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q2-W4
Description:
1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min.
Cooldown:
Badminton
Performed by 136 athletes
Podium
Male RX:
123 reps
Female RX:
152 reps
Male Scaled:
Female Scaled:
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Wednesday, November 29, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q2-W3
Description:
3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges
Cooldown:
Badminton
Performed by 140 athletes
Podium
Male RX:
0:40
Female RX:
2-way Tie
1:04
Male Scaled:
Female Scaled:
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Monday, November 27, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q2-W2
Description:
2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start
Cooldown:
Badminton
Performed by 138 athletes
Podium
Male RX:
0:55
Female RX:
0:47
Male Scaled:
Female Scaled:
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Tuesday, November 14, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q2-W1
Description:
21-15-9

Bench Squats
Push Ups
Jump Ropes
Cooldown:
Basketball
Performed by 143 athletes
Podium
Male RX:
1:13
Female RX:
1:40
Male Scaled:
Female Scaled:
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Thursday, October 26, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q1-W12 - Back Day
Description:
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Saw
3x6
Cooldown:
5 Mins Cardio
Performed by 168 athletes
Podium
Male:
305 lbs
Female:
185 lbs
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Tuesday, October 24, 2017

Class:
All
Warmup:
Stretch/Review Exercises
Look up 1 rep max for bench
Determine 30% and 70% of your max for your workout
Workout Name:
Q1-W11 - Chest Day
Description:
Bench Press - percentages based of your established 1 rep max

Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Triceps Extension
3x6


Cooldown:
5 Min Cardio Activity
Performed by 174 athletes
Podium
Male:
225 lbs
Female:
120 lbs
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Friday, October 20, 2017

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q1-W10 Core Benchmark #1
Description:
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
Cooldown:
Ultimate Frisbee or Can-Jam
Performed by 171 athletes
Podium
Male RX:
0:18
Female RX:
0:19
Male Scaled:
Female Scaled:
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Wednesday, October 18, 2017

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q1-W9 1 Mile Run Benchmark #1
Description:
1 Mile Run for time

- 2 laps around the school campus course
Cooldown:
Free Time
Performed by 156 athletes
Podium
Male RX:
5:47
Female RX:
6:29
Male Scaled:
Female Scaled:
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Wednesday, October 11, 2017

Class:
All
Warmup:
Stretch/Review Long Jump
Workout Name:
Q1-W8 Long Jump Benchmark #1
Description:
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!


Indoor soccer will resume after all students have performed the workout, logged their data and completed the exit ticket.
Cooldown:
Please fill out the exit ticket!
COPY AND PASTE THE LINK

https://goo.gl/forms/I7psUOlqnY81iT602

Indoor soccer
Performed by 157 athletes
Podium
Male RX:
104.00 mi
Female RX:
79.00 mi
Male Scaled:
Female Scaled:
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