Tuesday, January 26, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Body Weight Tabata
Description:
2 Rounds - 20 seconds on - 10 seconds rest
Push Ups
Air Squats
Dips
Leg Raises
Push Ups
Air Squats
Dips
Leg Raises
Cooldown:
Whiffle Ball
Performed by 168 athletes
Podium
Male RX:
269 reps
Female RX:
250 reps
Male Scaled:
Female Scaled:
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Friday, January 22, 2016
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Rollin Rollin Rollin
Description:
2 Mins AMRAP
Forward Rolls
Forward Rolls
Cooldown:
Just Dance
Performed by 174 athletes
Podium
Male RX:
150 reps
Female RX:
128 reps
Male Scaled:
Female Scaled:
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Wednesday, January 20, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Whole Lotta Tabata
Description:
Work through 8 Stations, 20 seconds on, 10 seconds rest
Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope
Post Total Reps
Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope
Post Total Reps
Performed by 176 athletes
Podium
Male RX:
536 reps
Female RX:
493 reps
Male Scaled:
Female Scaled:
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Friday, January 15, 2016
Class:
All
Warmup:
Stretch/ Review Exercises
Workout Name:
Tabata 1
Description:
4 Minute Total Body Tabata
20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission
Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups
http://viewpure.com/mgbFLPPCaWM?ref=search
20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission
Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups
http://viewpure.com/mgbFLPPCaWM?ref=search
Cooldown:
K9
Performed by 173 athletes
Podium
Male RX:
726 reps
Female RX:
2-way Tie
505 reps
Male Scaled:
Female Scaled:
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Wednesday, January 13, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Five for Time
Description:
Time Each Session for a final Total Time
Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"
Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"
Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"
Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"
Cooldown:
Free Lift
Comments:
http://www.thefitnesslink.co.uk/img/gallery/6/large/thrusters.jpg - thruster pic
Performed by 166 athletes
Podium
Male RX:
2:10
Female RX:
3:30
Male Scaled:
4:20
Female Scaled:
3:08
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Monday, January 11, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
100 Jumps
Description:
100 Jumps with Jump Rope for time
Cooldown:
Basketball
Performed by 158 athletes
Podium
Male RX:
0:026
Female RX:
0:30
Male Scaled:
Female Scaled:
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Thursday, January 07, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Wilt Chamberlain
Description:
In any order:
20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats
20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats
Cooldown:
3v3, 2v2 or 1v1 at a basket
Performed by 170 athletes
Podium
Male RX:
0:55
Female RX:
2-way Tie
1:00
Male Scaled:
Female Scaled:
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Tuesday, January 05, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
6-4-2 Ballin
Description:
With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
Widths dribbling
Burpees w/ball
Squats w/ball
Cooldown:
Basketball
Performed by 179 athletes
Podium
Male RX:
1:33
Female RX:
1:40
Male Scaled:
Female Scaled:
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