Tuesday, October 17, 2017
Class:
QuickFit
Workout Name:
None
Description:
Every 4 minutes for 16 minutes
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks
Performed by 2 athletes
Podium
Male RX:
Female RX:
16:00
Male Scaled:
16:00
Female Scaled:
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Class:
All
Warmup:
AMRAP 6
Run 200m
10 DB Thrusters
10 Push Ups
Run 200m
10 DB Thrusters
10 Push Ups
Workout Name:
None
Description:
Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%
The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards.
Work up to a heavy single around 90%
then
5x3 @ 80%
The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards.
Class:
All
Workout Name:
None
Description:
5 Rounds
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m
Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn't be any standing around during this workout. Keep a steady pace throughout.
Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m
Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn't be any standing around during this workout. Keep a steady pace throughout.
Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken
Performed by 3 athletes
Podium
Male RX:
11:27
Female RX:
Male Scaled:
17:20
Female Scaled:
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Class:
Competitor Extra
Workout Name:
None
Description:
Sled Push
100' x 4
As heavy as possible to move continuously. Set up 100' on the sidewalk/street (block off with cones for safety)
Rest as needed
100' x 4
As heavy as possible to move continuously. Set up 100' on the sidewalk/street (block off with cones for safety)
Rest as needed
Performed by 0 athletes
Podium
Male:
Female:
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