Thursday, September 27, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q1-W6 - PLANK 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.
Performed by 150 athletes
Podium
Male RX:
0:15
Female RX:
0:22
Male Scaled:
Female Scaled:
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Monday, September 24, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q1-W5 - 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
Performed by 162 athletes
Podium
Male RX:
31.00 mi
Female RX:
72.00 mi
Male Scaled:
Female Scaled:
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Friday, September 21, 2018
Class:
All
Warmup:
Stretch/Review Activity
Workout Name:
Q1-W4 - JUMP ROPE BENCHMARK #1
Description:
2 MINUTE JUMP ROPE BENCHMARK TEST
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V.
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V.
Cooldown:
Ultimate Frisbee
Performed by 159 athletes
Podium
Male RX:
342 reps
Female RX:
256 reps
Male Scaled:
Female Scaled:
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Monday, September 17, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q1-W3 - DEADLIFT BENCHMARK #1
Description:
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with a light weight to reduce injury. When ready, follow the directions below:
If comfortable, use a spotter and attempt a max weight.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with a light weight to reduce injury. When ready, follow the directions below:
If comfortable, use a spotter and attempt a max weight.
Cooldown:
Ultimate Frisbee
Thursday, September 13, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q1-W2 - BENCHPRESS BENCHMARK #1
Description:
Determining 1-Rep Max Benchpress
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
Cooldown:
Log Workout/Ultimate Frisbee
Tuesday, September 11, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q1-W1 - SPRINT TEST BENCHMARK #1
Description:
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
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
**Log online to the nearest tenth of a mile**
TWO ATTEMPTS, use your fastest time!
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
**Log online to the nearest tenth of a mile**
Cooldown:
Ultimate Frisbee
Comments:
**Log online to the nearest tenth of a mile**
Performed by 172 athletes
Podium
Male RX:
15.30 mi
Female RX:
2-way Tie
8.30 mi
Male Scaled:
Female Scaled:
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