Friday, September 30, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Leggo
Description:
2 Rounds for Time w/10lb Plate
10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start
10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start
Cooldown:
Soccer
Performed by 175 athletes
Podium
Male RX:
0:20
Female RX:
1:00
Male Scaled:
Female Scaled:
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Wednesday, September 28, 2016
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Hard Core
Description:
2 Rounds for Time
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
Cooldown:
Soccer
Performed by 184 athletes
Podium
Male RX:
0:38
Female RX:
1:13
Male Scaled:
Female Scaled:
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Monday, September 26, 2016
Class:
All
Warmup:
Stretch/Review
Workout Name:
Tri's and Bi's
Description:
AMRAP
10 Push Ups
10 Dips
10 Push Ups
10 Dips
Cooldown:
Indoor
Performed by 167 athletes
Podium
Male RX:
13+3reps
Female RX:
020+0reps
Male Scaled:
Female Scaled:
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Thursday, September 22, 2016
Class:
All
Warmup:
Stretch/review
Workout Name:
4 Move 21-15-9
Description:
21-15-9
Bench Squats
Line jumps
In and outs
High knees
Bench Squats
Line jumps
In and outs
High knees
Cooldown:
Frisbee games
Performed by 174 athletes
Podium
Male RX:
2-way Tie
1:10
Female RX:
1:26
Male Scaled:
Female Scaled:
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Tuesday, September 20, 2016
Class:
All
Warmup:
Stretch/Review Activities
Workout Name:
Lower Body Power
Description:
3 Rounds for Time
10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start
10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start
Cooldown:
Ultimate/Can-Jam
Performed by 173 athletes
Podium
Male RX:
1:33
Female RX:
1:43
Male Scaled:
Female Scaled:
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Friday, September 16, 2016
Class:
All
Warmup:
Stretch/Review Activity
Workout Name:
Max Standing Vertical Jump Benchmark #1
Description:
Today is a test of explosive lower body power.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Measure in inches.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Measure in inches.
Cooldown:
Can-Jam
Performed by 184 athletes
Podium
Male RX:
24.00 mi
Female RX:
21.00 mi
Male Scaled:
Female Scaled:
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Wednesday, September 14, 2016
Class:
All
Warmup:
Stretch/Review Activity
Workout Name:
Seated Throw Benchmark
Description:
Seated Throw Benchmark
Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.
Measure to the nearest foot and log data.
Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness.
Measure to the nearest foot and log data.
Cooldown:
Frisbee
Performed by 182 athletes
Podium
Male RX:
2-way Tie
48.00 mi
Female RX:
2-way Tie
25.00 mi
Male Scaled:
Female Scaled:
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Monday, September 12, 2016
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Sprint Test #1
Description:
1 Length of Gym Sprint Test
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
Cooldown:
Ultimate Frisbee
Performed by 182 athletes
Podium
Male RX:
8.19 mi
Female RX:
24.00 mi
Male Scaled:
Female Scaled:
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Wednesday, September 07, 2016
Class:
All
Warmup:
Stretch/Review Exercise
Perfect Your Form
While lowering your body all the way down and lifting your hands off the floor is what makes this version of the pushup different, you also want to make sure your technique for the rest of movement stays spot-on. Do just that by using the tips that follow and the graphic at the top of the page.
1. Straighten
Keeping your arms straight so your hands align with your shoulders reduces stress on those critical joints.
2. Twist
Driving your palms down and screwing them outward into the floor increases stability through your shoulders, neck, and upper back. Stability equals power.
3. Brace
Increasing core tension boosts stability all over. Imagine someone is about to punch you in the gut.
4. Squeeze
Clenching your glutes locks your hips in place, keeping your body straight from head to heels. It also takes stress off your lower back.
5. Press
Holding your feet together adds muscle tension in your legs, enhancing energy transfer and power production throughout your body.
Perfect Your Form
While lowering your body all the way down and lifting your hands off the floor is what makes this version of the pushup different, you also want to make sure your technique for the rest of movement stays spot-on. Do just that by using the tips that follow and the graphic at the top of the page.
1. Straighten
Keeping your arms straight so your hands align with your shoulders reduces stress on those critical joints.
2. Twist
Driving your palms down and screwing them outward into the floor increases stability through your shoulders, neck, and upper back. Stability equals power.
3. Brace
Increasing core tension boosts stability all over. Imagine someone is about to punch you in the gut.
4. Squeeze
Clenching your glutes locks your hips in place, keeping your body straight from head to heels. It also takes stress off your lower back.
5. Press
Holding your feet together adds muscle tension in your legs, enhancing energy transfer and power production throughout your body.
Workout Name:
Push Up Benchmark #1
Description:
2 Min AMRAP
Hands off floor full range of motion push ups
Test of strength/endurance not power.
Hands off floor full range of motion push ups
Test of strength/endurance not power.
Cooldown:
Frisbee Games
Performed by 195 athletes
Podium
Male RX:
89 reps
Female RX:
89 reps
Male Scaled:
Female Scaled:
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