Friday, April 15, 2016
Class:
All
Warmup:
DROM
Burgner fab5
Burgner fab5
Workout Name:
160415
Description:
Pull-up work:
2x
8 banded strict pull ups @ 2111
8 one arm db rows @ 2111
A.
Back Squats 1-1-1 @ 95%
B.
5 rounds for quality
:30 hanging tuck hold
10 jumping squats
2x
8 banded strict pull ups @ 2111
8 one arm db rows @ 2111
A.
Back Squats 1-1-1 @ 95%
B.
5 rounds for quality
:30 hanging tuck hold
10 jumping squats
Cooldown:
Shoulders
Couch stretch
Couch stretch
Comments:
Score is load from part A. There is no time on part B, work for perfect quality reps.
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Thursday, April 14, 2016
Class:
All
Warmup:
DROM
Burger / fab 5
Burger / fab 5
Workout Name:
160414
Description:
A.
Strict pull up test (1-5 reps)
Then 2x8 jumping pullups w/ hold
B.
2x (2min work/1 min rest for each objective)
200m run, then Max Push ups
200m run, then knee raises
200m run, then db thrusters
200m run, then ring rows
Strict pull up test (1-5 reps)
Then 2x8 jumping pullups w/ hold
B.
2x (2min work/1 min rest for each objective)
200m run, then Max Push ups
200m run, then knee raises
200m run, then db thrusters
200m run, then ring rows
Comments:
Score is total reps from part (B). Document in notes the details of each task (i.e. 16 thrusters with 30# db)
Performed by 3 athletes
Podium
Male RX:
171 reps
Female RX:
100 reps
Male Scaled:
Female Scaled:
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Friday, April 08, 2016
Class:
All
Warmup:
Hip openers
Workout Name:
The Seven
Description:
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Scaled version:
7 push ups
7 thrusters @ 70%
7 knee raises
7 Deadlifts
7 Burpees
7 donkey kong swings (25/15)
7 pull-ups or ring rows (3'/2')
30 min time cap
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Scaled version:
7 push ups
7 thrusters @ 70%
7 knee raises
7 Deadlifts
7 Burpees
7 donkey kong swings (25/15)
7 pull-ups or ring rows (3'/2')
30 min time cap
Performed by 2 athletes
Podium
Male RX:
31:41
Female RX:
Male Scaled:
Female Scaled:
31:17
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Thursday, April 07, 2016
Class:
All
Warmup:
DROM
Burgner/Fab 5
2x
8-Jumping pull up holds
5-Kipling pull ups
Burgner/Fab 5
2x
8-Jumping pull up holds
5-Kipling pull ups
Workout Name:
160407_A
Description:
Front squats 5-5-5
3 sec pause at the bottom start at 45% of 1rm
Also preform foam rolling on the Lats between sets
3 sec pause at the bottom start at 45% of 1rm
Also preform foam rolling on the Lats between sets
Class:
All
Workout Name:
160407_B
Description:
3 sets for quality
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)
Comments:
Score is total running time.
Performed by 4 athletes
Podium
Male RX:
3:21
Female RX:
2:40
Male Scaled:
Female Scaled:
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Monday, April 04, 2016
Class:
All
Warmup:
DROM
Burgner/Fab-5
2x
6 ring row @ 21x1
6 struck push-ups @ 21x1
Burgner/Fab-5
2x
6 ring row @ 21x1
6 struck push-ups @ 21x1
Workout Name:
160404_a
Description:
Snatch balance 3-3-3-3-3
Start at 60% work up to AHAP with perfect form
:60 bar hangs between sets
Start at 60% work up to AHAP with perfect form
:60 bar hangs between sets
Class:
All
Workout Name:
160404_b
Description:
Back squat 3-3-3-3
Work up to 3Rm
Buy in required for each set
200m run
10 Knee-ins
10 sit to stands
Work up to 3Rm
Buy in required for each set
200m run
10 Knee-ins
10 sit to stands
Cooldown:
Work on shoulders
3 min deep flat footed squat
3 min deep flat footed squat
Thursday, March 31, 2016
Class:
All
Warmup:
Burgner/Fab-5
2x
8 banded pull-ups @ 21X0
8 push ups (strict)
2x
8 banded pull-ups @ 21X0
8 push ups (strict)
Workout Name:
160331_A
Description:
Deadlift 5-5-5-5
As a buy in for each set
Run 200m
30 sit-ups
Start around 85-90% of your clean for the DL, work to AHAP
As a buy in for each set
Run 200m
30 sit-ups
Start around 85-90% of your clean for the DL, work to AHAP
Class:
All
Workout Name:
160331_B
Description:
9-6-3
Thrusters @ 70%
Ring rows (3'/2')
Thrusters @ 70%
Ring rows (3'/2')
Cooldown:
Couch stretch
Lower back stretch
Lower back stretch
Performed by 3 athletes
Podium
Male RX:
Female RX:
4:11
Male Scaled:
Female Scaled:
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Monday, March 28, 2016
Class:
All
Warmup:
Burgner
Fab-5
Pull-ups
Push-ups
Fab-5
Pull-ups
Push-ups
Workout Name:
160328_A
Description:
5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%
Comments:
Score is total Double Unders
Post weight used and any failures to comments
Post weight used and any failures to comments
Performed by 5 athletes
Podium
Male RX:
38 reps
Female RX:
78 reps
Male Scaled:
Female Scaled:
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