Friday, November 20, 2015
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Jump and Bump
Description:
3 Rounds for Time
10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)
10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)
Cooldown:
Volleyball
Performed by 161 athletes
Podium
Male RX:
1:25
Female RX:
0:30
Male Scaled:
Female Scaled:
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Wednesday, November 18, 2015
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Volleyball Agility
Description:
Timed agility course on the volleyball court
Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.
Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.
Cooldown:
Volleyball
Performed by 170 athletes
Podium
Male RX:
3-way Tie
0:20
Female RX:
0:21
Male Scaled:
Female Scaled:
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Monday, November 16, 2015
Class:
All
Warmup:
Review Exercises/Stretch
Workout Name:
12-8-4 Rep for Time
Description:
12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk
Cooldown:
Review/Volleyball
Performed by 176 athletes
Podium
Male RX:
1:22
Female RX:
3-way Tie
1:58
Male Scaled:
Female Scaled:
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Thursday, November 12, 2015
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
10 - 1
Description:
3 Rounds for Time
10 Squats w/Weight Overhead
1 Length Sprint w/Weight Overhead
10 Swings w/Weight
1 Length Skip w/Weight Out in Front
10 Squats w/Weight Overhead
1 Length Sprint w/Weight Overhead
10 Swings w/Weight
1 Length Skip w/Weight Out in Front
Cooldown:
Volleyball
Performed by 184 athletes
Podium
Male RX:
1:28
Female RX:
2-way Tie
2:00
Male Scaled:
Female Scaled:
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Monday, November 09, 2015
Class:
All
Warmup:
Review exercises and stretch
Workout Name:
Deadlift, Hang Clean, Push Press
Description:
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
Deadlift
Hang Clean
Push Press
Cooldown:
1set max pull ups
Thursday, November 05, 2015
Class:
All
Warmup:
Review Movements/Stretch
Workout Name:
Cardio AMRAP
Description:
AMRAP 3 Minutes
Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
Cooldown:
Can-Jam
Performed by 159 athletes
Podium
Male RX:
2-way Tie
132 reps
Female RX:
105 reps
Male Scaled:
Female Scaled:
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Tuesday, November 03, 2015
Class:
All
Warmup:
Review Exercises/Stretch
Workout Name:
Stationary Fran
Description:
21-15-9
Push-Ups
Split Lunges
Dips
Jump Rope
Push-Ups
Split Lunges
Dips
Jump Rope
Cooldown:
Can-Jam
Performed by 174 athletes
Podium
Male RX:
02:08
Female RX:
2:30
Male Scaled:
Female Scaled:
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