Monday, March 14, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 9 minutes
9- Front Squat Clean (75lb/55lb)
12- DB Bench (55lb/35lb)
15- Knees to Elbow (Starting position-lie on bench, hands behind head, feet on the floor. Curl your body bringing knees to elbows and return to start position)
9- Front Squat Clean (75lb/55lb)
12- DB Bench (55lb/35lb)
15- Knees to Elbow (Starting position-lie on bench, hands behind head, feet on the floor. Curl your body bringing knees to elbows and return to start position)
Performed by 1 athlete
Podium
Male RX:
4+2reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 11, 2016
Class:
All
Workout Name:
None
Description:
AMRAP 9 Minutes
12-9-6
Kettle Bell swings
Bar Facing Burpees
Snatches 75LB
12-9-6
Kettle Bell swings
Bar Facing Burpees
Snatches 75LB
Performed by 2 athletes
Podium
Male RX:
4+19reps
Female RX:
4+9reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
Strict Shoulder Press 4 sets 3 reps
Thursday, March 10, 2016
Class:
All
Workout Name:
None
Description:
Squat
5x5
Post Heaviest weight used for 5 reps
5x5
Post Heaviest weight used for 5 reps
Class:
All
Workout Name:
Death by Pullup with 20lbs
Description:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use 20DB
Use as many sets each minute as needed.
Use 20DB
Performed by 1 athlete
Podium
Male RX:
9+8reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 09, 2016
Class:
All
Workout Name:
None
Description:
Row
Row 800 meters
30 Hand Release Push Ups
Row 600 meters
25 Hand Release Push Ups
Row 400 meters
15 Hand Release Push Ups
Row 200 meters
10 Hand Release Push Ups
Row 100 meters
5 Hand Release Push Ups
30 Air squats
Row 800 meters
30 Hand Release Push Ups
Row 600 meters
25 Hand Release Push Ups
Row 400 meters
15 Hand Release Push Ups
Row 200 meters
10 Hand Release Push Ups
Row 100 meters
5 Hand Release Push Ups
30 Air squats
Performed by 1 athlete
Podium
Male RX:
16:08
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 08, 2016
Class:
All
Workout Name:
DB 25-15-15
Description:
AMRAP
With 25lb DBs perform 15 reps for 15 minutes
Lunges (25ft, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Push Press
Tire Drag 25 ft.
Renegade Row (push up position with hands of DBs, pull one arm at time to your side, each pull counts as one rep)
With 25lb DBs perform 15 reps for 15 minutes
Lunges (25ft, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Push Press
Tire Drag 25 ft.
Renegade Row (push up position with hands of DBs, pull one arm at time to your side, each pull counts as one rep)
Performed by 3 athletes
Podium
Male RX:
5+3reps
Female RX:
4+2reps
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
None
Description:
10 minutes to find 3 rep max bench press
Monday, March 07, 2016
Class:
All
Workout Name:
None
Description:
Score will be total Rds and reps together
6 Min ARAMP
9 Ring Dips w/20lb
9 T2B
Rest 2 Min
6 Min AMRAP
50 feet farmers carry 50 lb DBs
12 WBs
6 Min ARAMP
9 Ring Dips w/20lb
9 T2B
Rest 2 Min
6 Min AMRAP
50 feet farmers carry 50 lb DBs
12 WBs
Performed by 1 athlete
Podium
Male RX:
9+20reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, March 04, 2016
Class:
All
Workout Name:
Bear Complex 7-7-7-7-7
Description:
Bear Complex 7-7-7-7-7 (5 sets of 7 reps)
This counts as one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
6. Reset to power clean position.
Attempt to increase weight per set. Add total weight used up for score. Rest no more than 3 minutes between sets.
This counts as one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
6. Reset to power clean position.
Attempt to increase weight per set. Add total weight used up for score. Rest no more than 3 minutes between sets.
Thursday, March 03, 2016
Class:
All
Workout Name:
None
Description:
4 Rds
Handstand push up (scale wall walk)
DB snatch 50llb (alternate arm every rep)
Row (each calorie is one rep)
In this workout you move from each of three stations after a minute with a 1 minute rest between each movement. The clock does not reset or stop between exercises. This is a 3-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Handstand push up (scale wall walk)
DB snatch 50llb (alternate arm every rep)
Row (each calorie is one rep)
In this workout you move from each of three stations after a minute with a 1 minute rest between each movement. The clock does not reset or stop between exercises. This is a 3-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Performed by 1 athlete
Podium
Male RX:
157 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 02, 2016
Class:
All
Workout Name:
None
Description:
Intervals- 1 minute on 1 minute off. Work time is 10 total minutes (intervals)
Run or Row
Max effort for each portion. Record total meters.
Run or Row
Max effort for each portion. Record total meters.
Performed by 1 athlete
Podium
Male RX:
2878.00 km
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, March 01, 2016
Class:
All
Workout Name:
Angie
Description:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Performed by 1 athlete
Podium
Male RX:
19:12
Female RX:
Male Scaled:
Female Scaled:
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