Wednesday, September 30, 2015
Class:
All
Warmup:
Stretch
Review Exercises
Review Exercises
Workout Name:
The Three B's
Description:
21-15-7
Bench Squat
Burpee
Bench Dips
Bench Squat
Burpee
Bench Dips
Cooldown:
K9
Performed by 169 athletes
Podium
Male RX:
01:58
Female RX:
2:02
Male Scaled:
2:36
Female Scaled:
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Enter Your Results
Monday, September 28, 2015
Class:
All
Warmup:
Intro to the shoulder press, push press and push jerk
Workout Name:
Shoulder Press Progression
Description:
Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6
Cooldown:
Review Lifts
Thursday, September 24, 2015
Class:
All
Warmup:
Review All Movements
Stretch
Stretch
Workout Name:
Jump/Carry/WallBall
Description:
3 Rounds
10 Box Jumps
1 Length Med Ball Carry
10 Wall Ball
1 Length Med Ball Carry
10 Box Jumps
1 Length Med Ball Carry
10 Wall Ball
1 Length Med Ball Carry
Monday, September 21, 2015
Class:
All
Warmup:
Review the following:
Walking Lunge
Flutter Kick
Bound
Dip
Burpee
Gallop
Push Ups
Walking Lunge
Flutter Kick
Bound
Dip
Burpee
Gallop
Push Ups
Workout Name:
Larry Legend (#33)
Description:
1 Round for Time
10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
Cooldown:
Log Workout
Performed by 180 athletes
Podium
Male RX:
0:59
Female RX:
1:17
Male Scaled:
1:21
Female Scaled:
2:00
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Friday, September 18, 2015
Class:
All
Warmup:
Stretch
Workout Name:
Kriss Kross will make ya Jump Jump
Description:
5 Rounds for Time
15 Double Unders
1 Down and Back
Scaled
5 Rounds for Time
15 Singles
1 Down and Back
15 Double Unders
1 Down and Back
Scaled
5 Rounds for Time
15 Singles
1 Down and Back
Cooldown:
Indoor Soccer
Performed by 161 athletes
Podium
Male RX:
1:07
Female RX:
1:29
Male Scaled:
1:13
Female Scaled:
2:02
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Wednesday, September 16, 2015
Class:
All
Workout Name:
Shoulders or Boulders?
Description:
3 Rounds
10 Headstand Pushups
Cartwheels to Halfcourt
10 clapping pushups
Seal Walk to endline
Jog to other end of the gym
Scaled
5 kickups or 10 pushups
Seal Walk to half
20 alternating shoulder taps
Jog to far endline and then back to starting endline
10 Headstand Pushups
Cartwheels to Halfcourt
10 clapping pushups
Seal Walk to endline
Jog to other end of the gym
Scaled
5 kickups or 10 pushups
Seal Walk to half
20 alternating shoulder taps
Jog to far endline and then back to starting endline
Performed by 174 athletes
Podium
Male RX:
2:14
Female RX:
2-way Tie
3:05
Male Scaled:
2:14
Female Scaled:
2:07
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Monday, September 14, 2015
Class:
All
Warmup:
Learn proper form and technique of both the Dead lift and Clean
Workout Name:
Intro to the Deadlift and Clean
Description:
3 Rounds of 10 Reps of Each:
Deadlift
Clean
Deadlift
Clean
Cooldown:
Log your weight for each lift
Thursday, September 10, 2015
Class:
All
Warmup:
Stretch
Review Movements
Review Movements
Workout Name:
Watch Me Dip, Watch Me Burpee
Description:
AMRAP in 3 Min
10 Dips
10 Burpees
10 Dips
10 Burpees
Cooldown:
Ultimate Frisbee
Performed by 188 athletes
Podium
Male RX:
9+17reps
Female RX:
2-way Tie
7+13reps
Male Scaled:
Female Scaled:
5+10reps
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Tuesday, September 08, 2015
Class:
Intro to Fran
Warmup:
Dynamic Stretches
Workout Name:
None
Description:
Rx
21-15-7
Pushups
Squats
Gym Width
Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width
21-15-7
Pushups
Squats
Gym Width
Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width
Cooldown:
Ultimate Frisbee
Performed by 192 athletes
Podium
Male RX:
2:27
Female RX:
2:14
Male Scaled:
5:30
Female Scaled:
4:40
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Wednesday, September 02, 2015
Class:
All
Warmup:
Sign Up
Workout Name:
Intro
Description:
Successfully sign up to Track my PR.
Cooldown:
Log Off
Performed by 2 athletes
Podium
Male RX:
7:00
Female RX:
2:00
Male Scaled:
Female Scaled:
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Class:
9-12
Warmup:
Sign Up for TrackmyPR
Workout Name:
First Day
Description:
Use Proper Name
Sign up for Keshequa High School Gym
Sign up for Keshequa High School Gym
Cooldown:
Log Off
Performed by 1 athlete
Podium
Male RX:
6:00
Female RX:
Male Scaled:
Female Scaled:
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