Thursday, February 28, 2019
Class:
All
Warmup:
4 rounds of:
15 sec of Jumping Jack/Squats/Mountain Climbers/Jump Squats
15 sec of Jumping Jack/Squats/Mountain Climbers/Jump Squats
Workout Name:
Chipper for Time
Description:
For Time Of:
30/20/10 of:
Lunge Steps
Push Ups
Leg Lifts
Ball Slams
30/20/10 of:
Lunge Steps
Push Ups
Leg Lifts
Ball Slams
Cooldown:
4 rounds of Plank 1 min and 20 seconds of rest
Comments:
Athletes can start at different movements and will be spread out.
Performed by 2 athletes
Podium
Male RX:
8:37
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Enter Your Results
Monday, February 25, 2019
Class:
All
Warmup:
line drills
Workout Name:
Fight Gone Bad Style
Description:
3 ROUNDS of:
1 min of Abmat Sit Ups
1 min of Lateral Burpees
1 min of Weighted Step Ups
1 min of Goblet Squats w/ Slam Ball
1 min of DB Push Presses
1 min Rest
1 min of Abmat Sit Ups
1 min of Lateral Burpees
1 min of Weighted Step Ups
1 min of Goblet Squats w/ Slam Ball
1 min of DB Push Presses
1 min Rest
Cooldown:
Extra Credit: Max Push Ups, then rest as needed, Max Push Ups again. Record your max for next time.
Performed by 2 athletes
Podium
Male RX:
281 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, February 21, 2019
Class:
All
Workout Name:
Multiple WODs!!
Description:
6 min AMRAP of:
10 Ball Slams (30/20 lbs)
10 Slamball Push Ups
Rest 2 min
6 min AMRAP of:
Lunge 25 yd
Run 50 yd
Rest 2 min
6 min AMRAP of:
15 KB Swings
15 Low Box Jumps
10 Ball Slams (30/20 lbs)
10 Slamball Push Ups
Rest 2 min
6 min AMRAP of:
Lunge 25 yd
Run 50 yd
Rest 2 min
6 min AMRAP of:
15 KB Swings
15 Low Box Jumps
Performed by 2 athletes
Podium
Male RX:
19+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, February 18, 2019
Class:
All
Warmup:
Leg Swings, Arm Swings, Cossack Squat
Workout Name:
AMRAP then FOR TIME
Description:
6 Min AMRAP:
2 Reverse Lunges with DB (1 each side)
2 Leg Lifts
2 Burpees
4 Reverse Lunges with DB
4 Legt Lifts
4 Burpees...then 6,6,6, 8,8,8, and so on
REST for 3 min
Repeat in reverse. If finished first AMRAP at 10 burpees then go reverse:
10 Burpees
10 Leg Lifts
10 Reverse Lunges, 8, 8, 8, 6, 6, 6 down to 2 FOR TIME
2 Reverse Lunges with DB (1 each side)
2 Leg Lifts
2 Burpees
4 Reverse Lunges with DB
4 Legt Lifts
4 Burpees...then 6,6,6, 8,8,8, and so on
REST for 3 min
Repeat in reverse. If finished first AMRAP at 10 burpees then go reverse:
10 Burpees
10 Leg Lifts
10 Reverse Lunges, 8, 8, 8, 6, 6, 6 down to 2 FOR TIME
Cooldown:
Extra Credit: 100 Abmat Sit Ups (not for time)
Comments:
Record reps and then the time
Performed by 4 athletes
Podium
Male RX:
10:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, February 14, 2019
Class:
All
Warmup:
Leg Swings, Shoulder Taps,Shoulder Touches
Workout Name:
Valentine's Day Parnter Workout!
Description:
With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)
Comments:
Extra Mobility
Performed by 2 athletes
Podium
Male RX:
2-way Tie
4+14reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, February 11, 2019
Class:
All
Warmup:
Hip Stretches, Good Mornings, Air Squats
Workout Name:
40 Reps and the Burpees??!
Description:
For Time:
40 Reps Air Squats
40 Abmat Sit Ups
40 Seated DB Presses
40 Plank Knees to Elbow
Every minute that passes have to do 3 BURPEES
40 Reps Air Squats
40 Abmat Sit Ups
40 Seated DB Presses
40 Plank Knees to Elbow
Every minute that passes have to do 3 BURPEES
Cooldown:
Extra Credit:
5 sets of 10 DB Romanian Deadlifts
5 sets of 10 DB Romanian Deadlifts
Comments:
Record your time and weight used
Performed by 2 athletes
Podium
Male RX:
12:40
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, February 07, 2019
Class:
All
Warmup:
4 rounds of 15 sec of JJ/AS/MC/JS
Workout Name:
Steady State Cardioooo
Description:
18 min AMRAP of:
40 Jump Rope Single Unders (or Low Box Jumps)
30 Lunge Steps
20 DB Rows (10 on each side)
10 DB Goblet Squats
40 Jump Rope Single Unders (or Low Box Jumps)
30 Lunge Steps
20 DB Rows (10 on each side)
10 DB Goblet Squats
Cooldown:
Extra Credit:
5 sets of 5 reps Eccentric Push Ups (3 sec down, 1 sec hold then chest touches ground and up)
5 sets of 5 reps Eccentric Push Ups (3 sec down, 1 sec hold then chest touches ground and up)
Comments:
Output should not be over 70% max HR
Performed by 3 athletes
Podium
Male RX:
5+0reps
Female RX:
5+1reps
Male Scaled:
Female Scaled:
Show All Results
Monday, February 04, 2019
Class:
All
Warmup:
Arm Swings, Squat Therapy
Workout Name:
Enjoy your 15 sec of REST
Description:
3 rounds of:
45 sec of Low Box Squats
15 sec rest
45 sec of Plank
15 sec rest
45 sec of 5 Ball Slams (partner in squat hold)
15 sec rest
45 sec of Burpees
15 sec rest
45 sec of Ab Mat Sit Ups
15 sec of rest
45 sec of Low Box Squats
15 sec rest
45 sec of Plank
15 sec rest
45 sec of 5 Ball Slams (partner in squat hold)
15 sec rest
45 sec of Burpees
15 sec rest
45 sec of Ab Mat Sit Ups
15 sec of rest
Cooldown:
Extra Credit:
4 rounds of
15 sec Hollow Hold
15 sec rest
15 sec V-ups
15 sec rest
4 rounds of
15 sec Hollow Hold
15 sec rest
15 sec V-ups
15 sec rest
Performed by 2 athletes
Podium
Male RX:
228 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Like TrackMyPR on facebook