Wednesday, July 31, 2019
Class:
All
Warmup:
Move Steady Through
30 Goblet Hold Dumbbell Step Ups
30 Single-Arm DB Push Press (15/arm)
Run 400m
30 Goblet Hold Dumbbell Step Ups
30 Single-Arm DB Push Press (15/arm)
Run 400m
Workout Name:
None
Description:
Push Press
4x2 @ 90%
4x2 @ 90%
Enter Your Results
Class:
All
Workout Name:
None
Description:
Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
Scale volume to ensure you have rest each round so you can hit the run hard.
Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
Scale volume to ensure you have rest each round so you can hit the run hard.
Beginner: 20 Wall Balls 14/10; 15/10 Perfect Push Ups, use bands if needed
Intermediate: 20 Wall Balls 20/14
Advanced: Rx
Competitor: 30/20 (WB Should be 2 sets or less)
Performed by 2 athletes
Podium
Male RX:
12:36
Female RX:
Male Scaled:
14:57
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 Rounds
50/30 Calories on Air bike
4:00 Rest
50/30 Calories on Air bike
4:00 Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
10 Steps Backwards Walking Lunge
15 Russian Kettlebell Swings
10 Steps Backwards Walking Lunge
15 Russian Kettlebell Swings
Workout Name:
None
Description:
4 rounds for time of:
Ski 20/14 Calories
9 Bulgarian Split Squats/side
:30 Side Plank (switch sides each round)
Ski 20/14 Calories
9 Bulgarian Split Squats/side
:30 Side Plank (switch sides each round)
Cooldown:
4 sets
10 Hip Extensions with :01 hold at the top of each rep
10 Hip Extensions with :01 hold at the top of each rep
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 30, 2019
Class:
All
Warmup:
2 Steady Rounds
10 Dumbbell Front Rack Lateral Squats
10 Push Ups
10 Jump Squats
10 Burpees
10 Dumbbell Front Rack Lateral Squats
10 Push Ups
10 Jump Squats
10 Burpees
Workout Name:
None
Description:
Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 85%
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 85%
Class:
All
Workout Name:
None
Description:
In teams of 2, Max distance row in 10 Minutes.
Performed by 3 athletes
Podium
Male RX:
2,939 m
Female RX:
Male Scaled:
1,329 m
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
2 Rounds
Run 800m
20 Dummbell Box Step Overs 24/20" 50/35s
4 Rope Climbs
Run 800m
20 Dummbell Box Step Overs 24/20" 50/35s
4 Rope Climbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
5-4-3-2-1 Tempo Push Up (Slow down, fast up - scale to push-up on bench)
5 Band Pull Aparts
5 Banded Good Mornings
5 Band Pull Aparts
5 Banded Good Mornings
Workout Name:
None
Description:
15-12-9-6-3 Dumbbell Bench Press
15-12-9-6-3 Burpees
200' D-Ball Carry after each round (back of gym to fence and back)
15-12-9-6-3 Burpees
200' D-Ball Carry after each round (back of gym to fence and back)
Cooldown:
100 Flutter Kicks
20 V-Ups
50 Flutter Kicks
10 V-Ups
20 V-Ups
50 Flutter Kicks
10 V-Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 29, 2019
Class:
All
Warmup:
Every 2:30 for 3 Rounds:
Run 100m
10 Empty Bar Overhead Squats
6/3 Strict Pull Ups
Practice Freestanding Handstand Holds w/ Remaining Time
Run 100m
10 Empty Bar Overhead Squats
6/3 Strict Pull Ups
Practice Freestanding Handstand Holds w/ Remaining Time
Workout Name:
None
Description:
Snatch
6x3 @ 75-80%
6x3 @ 75-80%
Class:
All
Workout Name:
None
Description:
AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups
Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
Run 200m
4 Ring Muscle Ups
Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
6+200reps
Female RX:
Male Scaled:
5+201reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 10 Minutes
12 Pistols
10 Dumbbell Push Press 50/35s
8 Strict Pull Ups
12 Pistols
10 Dumbbell Push Press 50/35s
8 Strict Pull Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Row 1:00
40 Plate Jumps
10 Plate Ground to Overhead
40 Plate Jumps
10 Plate Ground to Overhead
Workout Name:
None
Description:
75 Heavy Jump Ropes
Row 750m
50 Air Squats
50 Alternating Dumbbell Snatch
50 Air Squats
Row 750m
75 Heavy Jump Ropes
Row 750m
50 Air Squats
50 Alternating Dumbbell Snatch
50 Air Squats
Row 750m
75 Heavy Jump Ropes
Cooldown:
3 sets
10 GHD Sit Ups + :20 GHD Hold at Parallel
10 GHD Sit Ups + :20 GHD Hold at Parallel
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, July 28, 2019
Class:
All
Workout Name:
None
Description:
100 Double Unders
100' Single Dumbbell Overhead Walking Lunge
100 Double Unders
100' Single Dumbbell Overhead Walking Lunge
100 Double Unders
Beginner: 100 Plate Jumps; 30/15
Intermediate: 50 Double Unders; 40/25
Advanced: 50/35
Competitor: 70/50
100' Single Dumbbell Overhead Walking Lunge
100 Double Unders
100' Single Dumbbell Overhead Walking Lunge
100 Double Unders
Beginner: 100 Plate Jumps; 30/15
Intermediate: 50 Double Unders; 40/25
Advanced: 50/35
Competitor: 70/50
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 26, 2019
Class:
All
Warmup:
With a Partner
Run 800m (alternate 200s)
60 Empty Bar Thrusters (alternate 10s)
:60 Hanging L-Sit (alternate every :15)
Run 800m (alternate 200s)
60 Empty Bar Thrusters (alternate 10s)
:60 Hanging L-Sit (alternate every :15)
Workout Name:
None
Description:
Pause Front Squat
0:00 - 10:00
Build to a Heavy Double
10:00 - 18:00
Then perform 5x2 @ 80% of your double
0:00 - 10:00
Build to a Heavy Double
10:00 - 18:00
Then perform 5x2 @ 80% of your double
Class:
All
Workout Name:
None
Description:
For Time
60 Thrusters 75/55lbs
50 Bar Facing Burpees
40/25 Calories on Air Bike
Time cap: 12:00
Beginner: 45 Thrusters 45/35; 30 BFB; 30/20 Calorie Bike
Intermediate: 45 Thrusters 75/55; 40 BFB
Advanced: Rx
60 Thrusters 75/55lbs
50 Bar Facing Burpees
40/25 Calories on Air Bike
Time cap: 12:00
Beginner: 45 Thrusters 45/35; 30 BFB; 30/20 Calorie Bike
Intermediate: 45 Thrusters 75/55; 40 BFB
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
10:26
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Front Rack Walking Lunge Steps
5x10
Heavy
5x10
Heavy
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
200 Single Unders
10 Alternating High Kicks
10 Floor Sweeps
100 Single Unders
10 Alternating High Kicks
10 Floor Sweeps
10 Alternating High Kicks
10 Floor Sweeps
100 Single Unders
10 Alternating High Kicks
10 Floor Sweeps
Workout Name:
None
Description:
Weight Vest Friday
4 rounds for time of:
Run 200m
Ski 250/200m
25 Sit Ups
Rest 1:00
4 rounds for time of:
Run 200m
Ski 250/200m
25 Sit Ups
Rest 1:00
Cooldown:
2 sets
1:00 Heavy D-Ball/Sandbag Hold
1:00 Heavy D-Ball/Sandbag Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 25, 2019
Class:
All
Warmup:
Row 20/15 Calories
Then 2 Steady Rounds
10 Light Romanian Deadlifts
3 Burpee Broad Jumps
10 Light Hip/Hang Squat Cleans
Then 2 Steady Rounds
10 Light Romanian Deadlifts
3 Burpee Broad Jumps
10 Light Hip/Hang Squat Cleans
Workout Name:
None
Description:
Clean
6x3 @ 72.5-77.5%
6x3 @ 72.5-77.5%
Class:
All
Workout Name:
None
Description:
Every 5:00 for 15:00
25/20 Calorie Row
15 Deadlift 225/155lbs
200m Run
Beginner: 20/15 Calories; 135/85
Intermediate: 185/125
Advanced: Rx
25/20 Calorie Row
15 Deadlift 225/155lbs
200m Run
Beginner: 20/15 Calories; 135/85
Intermediate: 185/125
Advanced: Rx
Performed by 1 athlete
Podium
Male RX:
9:37
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
4 Rounds
12 V-Ups
6 Bar Muscle Ups
Rest 2:00
12 V-Ups
6 Bar Muscle Ups
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
20 Sit Ups
10 Ring Rows
10 Mountain Climbers
Sled Push
10 Ring Rows
10 Mountain Climbers
Sled Push
Workout Name:
None
Description:
AMRAP 15
15 Air Squats
10+10 Single Arm Russian Kettlebell Swings
5 Burpees
1 Sled Push (there and back)
15 Air Squats
10+10 Single Arm Russian Kettlebell Swings
5 Burpees
1 Sled Push (there and back)
Cooldown:
2x1:00 front rack kettlebell hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 24, 2019
Class:
All
Warmup:
30 Steps Walking Lunge
10 Box Jumps with step down
then
Stretch
then
Split Jerk Skill Work
Jerk from a Lunge 3x5
Pause Split Jerks 3x3
10 Box Jumps with step down
then
Stretch
then
Split Jerk Skill Work
Jerk from a Lunge 3x5
Pause Split Jerks 3x3
Workout Name:
None
Description:
Split Jerk
7x2 75-85%
7x2 75-85%
Class:
All
Workout Name:
None
Description:
AMRAP 4:00 x 3
50' Dumbbell Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20"
Rest 2:00
Continue where you leave off after each rest
Beginner: 30/15s; 10 Banded Push Ups; Box Step Overs
Intermediate: 40/25s; 10 Perfect Push Ups
Advanced: Rx
50' Dumbbell Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20"
Rest 2:00
Continue where you leave off after each rest
Beginner: 30/15s; 10 Banded Push Ups; Box Step Overs
Intermediate: 40/25s; 10 Perfect Push Ups
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
6+0reps
Female RX:
Male Scaled:
4+35reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
10 Burpees to 12" Target
150' Sandbag/D-Ball Hug Carry 150/100
10 Burpees to 12" Target
150' Sandbag/D-Ball Hug Carry 150/100
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
12-9-6 Russian Kettlebell Swings
6-4-2 Shuttle Runs
6-4-2 Shuttle Runs
Workout Name:
None
Description:
3 rounds for time of:
18/12 Calorie Bike
9 Devil Presses
Run 200m
Rest 1:00
18/12 Calorie Bike
9 Devil Presses
Run 200m
Rest 1:00
Cooldown:
2 sets
20 Landmine Rotations
40 Flutter Kicks (2-count)
20 Landmine Rotations
40 Flutter Kicks (2-count)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 23, 2019
Class:
All
Warmup:
3 Steady Rounds
6+6 Dumbbell Single-Arm Hang Clean and Jerks
10 Dumbbell Pause Goblet Squats
5 Ring Dip Negatives
6+6 Dumbbell Single-Arm Hang Clean and Jerks
10 Dumbbell Pause Goblet Squats
5 Ring Dip Negatives
Workout Name:
None
Description:
4 Rounds
6 Push Jerk 155/105lbs
12 Handstand Push Ups
6 Push Jerk
Rest :90
Beginner: 95/55; Perfect Push Ups
Intermediate: 125/80; 6-8 Kipping HSPU
Advanced: Rx
6 Push Jerk 155/105lbs
12 Handstand Push Ups
6 Push Jerk
Rest :90
Beginner: 95/55; Perfect Push Ups
Intermediate: 125/80; 6-8 Kipping HSPU
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
9:20
Female RX:
Male Scaled:
11:50
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Back Squat
8x3 @ 62.5%
8x3 @ 62.5%
Class:
Competitor Extra
Workout Name:
None
Description:
15-12-9
Muscle Ups
Calories on Air Bike
Power Snatch 95/65lbs
Muscle Ups
Calories on Air Bike
Power Snatch 95/65lbs
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Row
10 lateral burpees over rower
10 lateral burpees over rower
Workout Name:
None
Description:
2 rounds for time of:
Row 50/35 Cal
50 steps walking lunge
50/35 Heavy Jump Ropes
50 Single Dummbell Push Press, 35/20, switch whenever
Row 50/35 Cal
50 steps walking lunge
50/35 Heavy Jump Ropes
50 Single Dummbell Push Press, 35/20, switch whenever
Cooldown:
10 slow air squats
200m recovery jog
10 slow air squats
200m recovery jog
10 slow air squats
Performed by 1 athlete
Podium
Male RX:
17:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Monday, July 22, 2019
Class:
All
Warmup:
Move Steadily Through:
100m Overhead Plate Carry 45/25lbs
15 Plate Pause Squats
10 Burpees to the Plate
10 Overhead Plate Squats (if mobility allows - scale front squats)
10 Burpees to Plate
100m Overhead Plate Carry 45/25lbs
15 Plate Pause Squats
10 Burpees to the Plate
10 Overhead Plate Squats (if mobility allows - scale front squats)
10 Burpees to Plate
Workout Name:
None
Description:
Snatch
7x1 @ 82.5-92.5%
7x1 @ 82.5-92.5%
Class:
All
Workout Name:
None
Description:
AMRAP 6 Minutes
Row 750/650m
Max Rope Climbs in remaining time
Rowing time cap: 3:30, scale distance if needed
Beginner: Floor to standing rope pulls
Intermediate: 10' Rope Climbs
Advanced: Rx
Row 750/650m
Max Rope Climbs in remaining time
Rowing time cap: 3:30, scale distance if needed
Beginner: Floor to standing rope pulls
Intermediate: 10' Rope Climbs
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
13 reps
Female RX:
Male Scaled:
18 reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
30 Heavy Jump Rope
15 Kettlebell Swings 70/53lbs
20 Burpees to 12" Target
30 Heavy Jump Rope
15 Kettlebell Swings 70/53lbs
20 Burpees to 12" Target
Performed by 1 athlete
Podium
Male RX:
12:50
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
1:00 Ski
10 Jumping Squats
10 Frog Kicks
10 Jumping Squats
10 Frog Kicks
Workout Name:
None
Description:
Every 3:00 for 15:00
Ski 20/14 Cal
15 Wall Balls
15 V-Ups/GHD Sit Ups
Ski 20/14 Cal
15 Wall Balls
15 V-Ups/GHD Sit Ups
Cooldown:
3 sets
:15 Single Leg Hip Bridge/side
:15 Single Leg Hip Bridge/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 19, 2019
Class:
All
Warmup:
3 Steady Rounds
25 Handstand Walk or 30 High Plank Shoulder Taps or :20 Handstand Hold
12 Banded Good Mornings
15 Air Squats
25 Handstand Walk or 30 High Plank Shoulder Taps or :20 Handstand Hold
12 Banded Good Mornings
15 Air Squats
Workout Name:
None
Description:
3 Rounds
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs
Time cap: 15:00
Use a single barbell and change our the weights.
Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
40 Air Squats
20 Strict Shoulder Press 95/65lbs
10 Power Cleans 145/95lbs
Time cap: 15:00
Use a single barbell and change our the weights.
Beginner: 30 Air Squats; 55/25; 85/45
Intermediate: 75/45; 105/65
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
11:29
Female RX:
Male Scaled:
8:50
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Sumo Deadlift
4-4-4-4
4-4-4-4
Class:
Competitor Extra
Workout Name:
None
Description:
4 Rounds
15 Dumbbell Hang Clean and Jerk
10 Strict Handstand Push Ups
Rest as needed
15 Dumbbell Hang Clean and Jerk
10 Strict Handstand Push Ups
Rest as needed
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
1-way Sled Push, build in weight
8 Slow Banded Good Mornings
20 Psoas March
1-way Sled Push, build in weight
8 Slow Banded Good Mornings
20 Psoas March
Workout Name:
None
Description:
4 rounds for time of:
30 Double Unders
15 Kettlebell Swings
Sled Push There and Back
15 Kettlebell Swings
30 Double Unders
Rest 1:00
30 Double Unders
15 Kettlebell Swings
Sled Push There and Back
15 Kettlebell Swings
30 Double Unders
Rest 1:00
Cooldown:
Foam roll calves, quads, hamstrings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 18, 2019
Class:
All
Warmup:
3 Steady Rounds
Row 250m
:30 Wall Sit
10 Medball Squat Cleans
Row 250m
:30 Wall Sit
10 Medball Squat Cleans
Workout Name:
None
Description:
Squat Clean
7x1 @ 82.5-92.5%
7x1 @ 82.5-92.5%
Class:
All
Workout Name:
None
Description:
8 Rounds (4 Each)
Alternating Rounds with a Partner
15/12 Calorie Row
12 Lateral Burpees Over Rower
Sprint!
Alternating Rounds with a Partner
15/12 Calorie Row
12 Lateral Burpees Over Rower
Sprint!
Performed by 1 athlete
Podium
Male RX:
11:12
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
5 Rounds
30' Hand Over Hand Sled Pull
Increase weight each round
30' Hand Over Hand Sled Pull
Increase weight each round
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
3:00 Row
Workout Name:
None
Description:
For time:
21-18-15-12-9
Double Dumbbell Power Cleans
Run 200m
21-18-15-12-9
Double Dumbbell Power Cleans
Run 200m
Cooldown:
250 alternating single under jump ropes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 17, 2019
Class:
All
Warmup:
2 Steady Rounds
20 Light Dumbbell Push Press
10 Dumbbell Squats
8-12 Strict Pull Ups
Run 200m
20 Light Dumbbell Push Press
10 Dumbbell Squats
8-12 Strict Pull Ups
Run 200m
Workout Name:
None
Description:
Push Press
4x3 @ 85%
4x3 @ 85%
Class:
All
Workout Name:
None
Description:
AMRAP 4:00 x 3
Rest 2:00
30 Kettlebell Swing 53/35lbs
20 Pull Ups
Max reps 10m Shuttle in time remaining
Beginner: 35/18; 20 Ring Rows
Intermediate: 44/26; 10 Pull Ups
Advanced: Rx
Rest 2:00
30 Kettlebell Swing 53/35lbs
20 Pull Ups
Max reps 10m Shuttle in time remaining
Beginner: 35/18; 20 Ring Rows
Intermediate: 44/26; 10 Pull Ups
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
93 reps
Female RX:
Male Scaled:
51 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
3 Rounds
30/16 Calories Ski
3:00 Rest
30/16 Calories Ski
3:00 Rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Bike 1:00
Run 200m
5 Burpees
Run 200m
5 Burpees
Workout Name:
None
Description:
Bike 2500-2000-1500-1000-500m
Single Under Jump Rope 150-120-90-60-30
:30 Side Plank, alternate sides each round (6 total planks)
Single Under Jump Rope 150-120-90-60-30
:30 Side Plank, alternate sides each round (6 total planks)
Cooldown:
20 Sit Ups
30 GHD Sit Ups
20 Sit Ups
30 GHD Sit Ups
20 Sit Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 16, 2019
Class:
All
Warmup:
Row 500m, then Steady
15-12-9
Jump Squats
Kip Swings (1-3 pullups at end of each set)
:40 Second Plank after each
15-12-9
Jump Squats
Kip Swings (1-3 pullups at end of each set)
:40 Second Plank after each
Workout Name:
None
Description:
Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 82.5%
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 82.5%
Class:
All
Workout Name:
None
Description:
20-16-12-8-4 Alternating DB Snatch
10-8-6-4-2 Bar Muscle Ups
Time cap: 10:00. Scale BMU volume appropriately.
Use a heavier dumbbell weight than you usually use due to low volume.
Beginner: 30/15; Strict Banded Pull Ups
Intermediate: 40/25; Strict Pull Ups
Advanced: 50/35; 5-4-3-2-1 BMU
Competitor: 70/50; Rx
10-8-6-4-2 Bar Muscle Ups
Time cap: 10:00. Scale BMU volume appropriately.
Use a heavier dumbbell weight than you usually use due to low volume.
Beginner: 30/15; Strict Banded Pull Ups
Intermediate: 40/25; Strict Pull Ups
Advanced: 50/35; 5-4-3-2-1 BMU
Competitor: 70/50; Rx
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
8:45
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
20 GHD Sit Ups
15 Thrusters 115/75lbs
20/12 Calories on Airbike
Rest 3:00
20 GHD Sit Ups
15 Thrusters 115/75lbs
20/12 Calories on Airbike
Rest 3:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
Row 1:00
30 Mountain Climbers
30 High Plank Shoulder Taps
30 Mountain Climbers
30 High Plank Shoulder Taps
Workout Name:
None
Description:
AMRAP 4:00 x 3
Row 500/420m
15 Lateral Burpees over Rower
Max reps Push Ups in remaining time
Rest 2:00
Row 500/420m
15 Lateral Burpees over Rower
Max reps Push Ups in remaining time
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 15, 2019
Class:
All
Warmup:
4-Way Banded Glute Activation, 20 steps each direction
Then 2 Steady Rounds:
20 Duck Walk Steps
20 PVC Pass Throughs
1:00 Freestanding Handstand Hold Practice
Then 2 Steady Rounds:
20 Duck Walk Steps
20 PVC Pass Throughs
1:00 Freestanding Handstand Hold Practice
Workout Name:
None
Description:
Squat Snatch
6x3 @ 72.5-77.5%
6x3 @ 72.5-77.5%
Class:
All
Workout Name:
None
Description:
For Time
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk
Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx
50' Handstand Walk
30 Power Cleans 95/65lbs
90 Double Unders
50' Handstand Walk
20 Power Cleans
60 Double Unders
50' Handstand Walk
10 Power Cleans
30 Double Unders
50' HS Walk
Beginner: 100' Overhead Plate Carry or :30 Handstand Hold; 75/45; 150-100-50 Singles
Intermediate: 30 Shoulder Taps; 50-35-20 DU
Advanced: Rx
Performed by 2 athletes
Podium
Male RX:
9:34
Female RX:
Male Scaled:
12:20
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
400m Run x 4
Rest 1:1
Rest 1:1
Performed by 1 athlete
Podium
Male RX:
9:56
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Warmup:
Run 200m
10 D-Ball Deadlifts
5 D-Ball Squats
10 D-Ball Deadlifts
5 D-Ball Squats
Workout Name:
None
Description:
AMRAP 15
Bike 20/15 Cal
40' Rear Facing Sled Drag
20 Med Ball Squat Cleans
40' Rear Facing Sled Drag
Bike 20/15 Cal
40' Rear Facing Sled Drag
20 Med Ball Squat Cleans
40' Rear Facing Sled Drag
Cooldown:
400' (Back of Gym to Fence and back twice)
Front Rack Double Kettlebell Carry
Front Rack Double Kettlebell Carry
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 12, 2019
Class:
All
Warmup:
3 Steady Rounds
10 KB Sumo Deadlift High Pulls 53/35lbs
10 Pause Goblet Squats
5 Handstand Push Up Negatives
10 KB Sumo Deadlift High Pulls 53/35lbs
10 Pause Goblet Squats
5 Handstand Push Up Negatives
Workout Name:
None
Description:
Pause Front Squat
0:00 - 10:00
Build to a Heavy Triple
10:00 - 18:00
Then perform 3x3 @ 80% of your triple
0:00 - 10:00
Build to a Heavy Triple
10:00 - 18:00
Then perform 3x3 @ 80% of your triple
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
16 Rounds
Alternating movements
with a partner
1 Squat Snatch 165/110lbs
2 Rope Climbs
3 Strict Handstand Push Ups
Beginner: 85/45; 10 Ring Rows; 3 Seated Strict Dumbbell Press
Intermediate: 115/75; 1 RC or 12' Rope Climb; Reduced ROM Strict HSPU
Advanced: Rx
Alternating movements
with a partner
1 Squat Snatch 165/110lbs
2 Rope Climbs
3 Strict Handstand Push Ups
Beginner: 85/45; 10 Ring Rows; 3 Seated Strict Dumbbell Press
Intermediate: 115/75; 1 RC or 12' Rope Climb; Reduced ROM Strict HSPU
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
For Weight
Bulgarian Split Squats
6x8
(3 sets per leg)
Increase weight each set
Bulgarian Split Squats
6x8
(3 sets per leg)
Increase weight each set
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
Run 200m
then 2 rounds
5 Burpees
3 Strict Pull Ups or Ring Rows
then 2 rounds
5 Burpees
3 Strict Pull Ups or Ring Rows
Workout Name:
None
Description:
Weight Vest Friday
4 rounds for time of (in a vest)
36 Double Unders
18 Alternating Box Step Ups
12 Burpees
6 Strict Pull Ups or Ring Rows
4 rounds for time of (in a vest)
36 Double Unders
18 Alternating Box Step Ups
12 Burpees
6 Strict Pull Ups or Ring Rows
Cooldown:
3:00 alternating arm ski
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 11, 2019
Class:
All
Warmup:
2 Steady Rounds, 1:00 at each station
Power Position Power Clean + Front Squat w/ Empty Bar
Ring Support Holds
Row for Distance
Power Position Power Clean + Front Squat w/ Empty Bar
Ring Support Holds
Row for Distance
Workout Name:
None
Description:
Squat Clean
6x3 @ 70-75%
6x3 @ 70-75%
Class:
All
Workout Name:
None
Description:
AMRAP 3:00 x 3
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00
Scale rowing distance so you can complete it in under 2:00 every round!
Beginner: 30/15
Intermediate: 40/25
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00
Scale rowing distance so you can complete it in under 2:00 every round!
Beginner: 30/15
Intermediate: 40/25
Performed by 2 athletes
Podium
Male RX:
42 reps
Female RX:
Male Scaled:
Female Scaled:
46 reps
Show All Results
Class:
All
Workout Name:
None
Description:
For Completion
9-8-7-6-5-4-3-2-1
Bodyweight Bench Press
9-8-7-6-5-4-3-2-1
Bodyweight Bench Press
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
8 Single Leg KB RDL/side
8 Ring Rows
8 Single Leg KB RDL/side
8 Ring Rows
Workout Name:
None
Description:
40-30-20-10 Calorie Bike
40-30-20-10 Heavy Jump Ropes
20-15-10-5 V-Ups or GHD Sit Ups
40-30-20-10 Heavy Jump Ropes
20-15-10-5 V-Ups or GHD Sit Ups
Cooldown:
1:00 Hang from Pull Up Bar
1:00 Wall Sit
1:00 Hang from Pull Up Bar
1:00 Wall Sit
1:00 Hang from Pull Up Bar
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, July 10, 2019
Class:
All
Warmup:
400m run
then
Stretch
then
Split Jerk Skill Work
Jerk from a Lunge 3x5
Pause Split Jerks 3x3
then
Stretch
then
Split Jerk Skill Work
Jerk from a Lunge 3x5
Pause Split Jerks 3x3
Workout Name:
None
Description:
Split Jerk
6x3 70-80%
6x3 70-80%
Class:
All
Workout Name:
None
Description:
Every 5:00 for 20:00
Run 400m
20 Burpee Box Jump Overs 24/20"
Each round should not exceed 4 minutes of work.
Beginner: 300m run; 10 Burpee Box Jump Overs or Step Overs
Intermediate: 15 BBJO
Advanced: Rx
Run 400m
20 Burpee Box Jump Overs 24/20"
Each round should not exceed 4 minutes of work.
Beginner: 300m run; 10 Burpee Box Jump Overs or Step Overs
Intermediate: 15 BBJO
Advanced: Rx
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
:30 Sprint, 2:00 Rest on ANY machine
(Score is total calories)
:30 Sprint, 2:00 Rest on ANY machine
(Score is total calories)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
12 Alternating Lateral Squats
6 Burpees
12 Alternating Lateral Squats
6 Burpees
Workout Name:
None
Description:
5 rounds for time of:
Run 200m
20 Air Squats
10 Double Dumbbell Push Press
100' Dumbbell Farmer's Carry
Rest 1:00
Run 200m
20 Air Squats
10 Double Dumbbell Push Press
100' Dumbbell Farmer's Carry
Rest 1:00
Cooldown:
50 Landmine Rotations (as few sets as possible)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 09, 2019
Class:
All
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 6 athletes
Podium
Male RX:
2:43
Female RX:
Male Scaled:
3:09
Female Scaled:
5:03
Show All Results
Class:
All
Workout Name:
None
Description:
Back Squat
8x3 @ 60%
Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.
8x3 @ 60%
Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.
Class:
Competitor Extra
Workout Name:
None
Description:
500m Row x 6
Rest 1:1
Sustainability in pacing is key.
Rest 1:1
Sustainability in pacing is key.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
1:00 Ski
200m run
200m run
Workout Name:
None
Description:
EMOM 16
A) Ski 200/150m
B) Sled Push (there and back)
C) :30/:30 Side Plank
D) Rest
A) Ski 200/150m
B) Sled Push (there and back)
C) :30/:30 Side Plank
D) Rest
Cooldown:
2x15 Weighted GHD Hip Extensions
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 08, 2019
Class:
All
Warmup:
Warm-up
Row 3:00
then
Stretch
then
Barbell Snatch Complex -
Empty Bar, 5 Reps of Each
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch
Row 3:00
then
Stretch
then
Barbell Snatch Complex -
Empty Bar, 5 Reps of Each
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch
Workout Name:
None
Description:
Snatch
7x1 @ 80-90%
7x1 @ 80-90%
Class:
All
Workout Name:
None
Description:
AMRAP 8 Minutes
50/40 Calorie Row
Max Reps Wall Balls 20/14lbs in time remaining
50/40 Calorie Row
Max Reps Wall Balls 20/14lbs in time remaining
Performed by 1 athlete
Podium
Male RX:
Female RX:
90 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
3 Rounds
20 GHD Sit Ups
50' Handstand Walk
Rest 2:00
20 GHD Sit Ups
50' Handstand Walk
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Warmup:
30 Alternating Box Step Ups
5 Burpees
15 Sit Ups
5 Burpees
5 Burpees
15 Sit Ups
5 Burpees
Workout Name:
None
Description:
3 rounds for time of:
1200/1000m Bike
30 Kettlebell Swings
15 Burpees
1200/1000m Bike
30 Kettlebell Swings
15 Burpees
Cooldown:
3x:30 Plank with hands on rings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, July 06, 2019
Class:
All
Workout Name:
None
Description:
AMRAP 18
With a partner, switch full rounds
3 Muscle Ups (Ring or Bar)
5 Devil Presses 50/35s
25 Double Unders
With a partner, switch full rounds
3 Muscle Ups (Ring or Bar)
5 Devil Presses 50/35s
25 Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, July 05, 2019
Class:
All
Warmup:
5:00 Row
then
Stretch
then
Barbell Clean Complex -
Empty Bar, 5 Reps of Each
Muscle Clean
Front Squat
Tall Clean
Power Position Squat Clean
Hang Squat Clean
then
Stretch
then
Barbell Clean Complex -
Empty Bar, 5 Reps of Each
Muscle Clean
Front Squat
Tall Clean
Power Position Squat Clean
Hang Squat Clean
Workout Name:
None
Description:
Squat Clean
7x1 @ 80-90%
7x1 @ 80-90%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
None
Description:
3 Rounds
8 Burpee Box Jump Overs 24/20"
16/12 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00
Sprint!
Beginner: 24/20" Burpee Box Step Overs
8 Burpee Box Jump Overs 24/20"
16/12 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00
Sprint!
Beginner: 24/20" Burpee Box Step Overs
Performed by 1 athlete
Podium
Male RX:
Female RX:
11:30
Male Scaled:
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Back Rack Walking Lunge Steps
5x10
Heavy AF
5x10
Heavy AF
Performed by 0 athletes
Podium
Male:
Female:
Class:
QuickFit
Warmup:
Ski 250m
10 KB Swings
6 Ring Rows
10 KB Swings
6 Ring Rows
Workout Name:
None
Description:
Ski Helen
3 rounds
Ski 500m
21 Kettlebell Swings
12 Pull Ups/Ring Rows
3 rounds
Ski 500m
21 Kettlebell Swings
12 Pull Ups/Ring Rows
Cooldown:
25 GHD Sit Ups
25 Sit Ups
1:00 Low Plank Hold
25 Sit Ups
1:00 Low Plank Hold
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, July 04, 2019
Class:
All
Workout Name:
Andy
Description:
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
Performed by 4 athletes
Podium
Male RX:
51:12
Female RX:
35:37
Male Scaled:
54:53
Female Scaled:
Show All Results
Wednesday, July 03, 2019
Class:
All
Warmup:
3 Steady Rounds
10 Empty Bar Strict Presses
:20 Hanging L-Sit Hold
12 Alternating Dumbbell Snatch, building in weight across rounds. Practice switching hands in the air.
10 Empty Bar Strict Presses
:20 Hanging L-Sit Hold
12 Alternating Dumbbell Snatch, building in weight across rounds. Practice switching hands in the air.
Workout Name:
None
Description:
8 Rounds
Alternating full rounds with a Partner (4 each)
2 Rope Climbs
20 Alternating Dumbbell Snatch 50/35lbs
15 GHD Sit Ups OR 20m Sled Push (there and back driveway) 180/70
Beginner: 12 Challenging Ring Rows; 30/15#; 90/25
Intermediate: 10-12' Rope Climbs; 40/25#; 135/45
Advanced: Rx
Competitor: Legless Rope Climbs; 70/50#
Alternating full rounds with a Partner (4 each)
2 Rope Climbs
20 Alternating Dumbbell Snatch 50/35lbs
15 GHD Sit Ups OR 20m Sled Push (there and back driveway) 180/70
Beginner: 12 Challenging Ring Rows; 30/15#; 90/25
Intermediate: 10-12' Rope Climbs; 40/25#; 135/45
Advanced: Rx
Competitor: Legless Rope Climbs; 70/50#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
None
Description:
Push Press
4x4 @ 80%
4x4 @ 80%
Class:
Competitor Extra
Workout Name:
None
Description:
10-8-6-4-2
Push Ups
Strict Ring Dips
The sets are small so focus on perfect movement and range of motion. Practice dips lower than normal if you can.
Push Ups
Strict Ring Dips
The sets are small so focus on perfect movement and range of motion. Practice dips lower than normal if you can.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
Run 200m
30 Alternating Box Step Ups
30 Alternating Box Step Ups
Workout Name:
None
Description:
4 rounds for time of:
200m sandbag run 50/30#
10 Steps Sandbag Lunge
10 Sandbag Back Squats
10 V-Ups
10 Alternating Single Leg V-Ups
200m sandbag run 50/30#
10 Steps Sandbag Lunge
10 Sandbag Back Squats
10 V-Ups
10 Alternating Single Leg V-Ups
Cooldown:
2x20 alternating landmine rotations
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 02, 2019
Class:
All
Workout Name:
None
Description:
5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups
Time cap: 15 minutes
Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups
Time cap: 15 minutes
Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx
Performed by 4 athletes
Podium
Male RX:
6:23
Female RX:
Male Scaled:
11:41
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%
From 10:00 - 20:00
5x3 @ 80% (1RM)
From 0:00 - 10:00
Work up to a heavy single, around 90%
From 10:00 - 20:00
5x3 @ 80% (1RM)
Class:
All
Workout Name:
None
Description:
Row 5000m
Performed by 1 athlete
Podium
Male RX:
17:51
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
2 rounds
8+8 Rotational Wall Bounces off wall
8 Russian KB Swings
16 Bicycle Kicks
8+8 Rotational Wall Bounces off wall
8 Russian KB Swings
16 Bicycle Kicks
Workout Name:
None
Description:
AMRAP 3:00 x 4
27-24-21-18 American Kettlebell Swings
One-way rear facing sled drag (heavy)
Max Calorie Bike in remaining time
Rest 1:00
27-24-21-18 American Kettlebell Swings
One-way rear facing sled drag (heavy)
Max Calorie Bike in remaining time
Rest 1:00
Cooldown:
250 Alternating Single Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, July 01, 2019
Class:
All
Warmup:
2:00 Bike/Row
20 Arm Circles
20 Band Pull Aparts
20 Duck Walk Steps
20 Overhead Squats w/ Band Overhead
20 Arm Circles
20 Band Pull Aparts
20 Duck Walk Steps
20 Overhead Squats w/ Band Overhead
Workout Name:
None
Description:
Squat Snatch
6x3 @ 70-75%
6x3 @ 70-75%
Class:
All
Workout Name:
None
Description:
4 Rounds for time of:
10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar
Time cap 16:00
Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.
Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx
10 Front Squats 115/75lbs
10 Toes to Bar
10 Overhead Squats 115/75lbs
10 Toes to Bar
Time cap 16:00
Scale volume so you can complete each movement in two sets or less for the whole workout. Option to change out the OHS for back squats for athletes with overhead mobility limitations.
Beginner: 8 reps of each; 75/35; 10 Med Ball Sit Ups
Intermediate: 95/55; 7 Toes to Bar
Advanced: Rx
Performed by 3 athletes
Podium
Male RX:
7:33
Female RX:
Male Scaled:
13:37
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
200m Run x 8
Rest 1:1
Rest 1:1
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
15 Med Ball Squat Cleans
30 Mountain Climbers
1:00 Ski or Row
30 Mountain Climbers
1:00 Ski or Row
Workout Name:
None
Description:
EMOM 20
1) Row 15/10 Calories
2) 15 Burpees
3) 20 Med Ball Sit Ups
4) Ski 15/10 Calories
5) Rest
1) Row 15/10 Calories
2) 15 Burpees
3) 20 Med Ball Sit Ups
4) Ski 15/10 Calories
5) Rest
Cooldown:
Foam Roll Quads/Hamstrings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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