Monday, February 26, 2018
Class:
All
Warmup:
3 Steady Rounds
6 Strict Ring Dips
9 Russian KB Swings
12 Box Step Ups
then
Foam roll upper back
6 Strict Ring Dips
9 Russian KB Swings
12 Box Step Ups
then
Foam roll upper back
Workout Name:
None
Description:
Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
Drop and Reset each rep
(Start around 80%)
Enter Your Results
Class:
All
Workout Name:
None
Description:
3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups
Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.
Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups
Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.
Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx
Performed by 6 athletes
Podium
Male RX:
8:00
Female RX:
8:26
Male Scaled:
10:09
Female Scaled:
10:50
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
6 Rounds
15 KB Swings 53/35lbs
15/10 Calorie Row
Rest :90
15 KB Swings 53/35lbs
15/10 Calorie Row
Rest :90
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Warmup:
2 rounds
10m Duck Walk
200m run
10m Duck Walk
10m Duck Walk
200m run
10m Duck Walk
Workout Name:
None
Description:
Every 3:00 for 15:00
Run 200m
9-12-15-18-21 Wall Balls
Gym Length hand over hand standing sled pull
Run 200m
9-12-15-18-21 Wall Balls
Gym Length hand over hand standing sled pull
Cooldown:
1:00 GHD Hold
1:00 Candlesticks (slow and controlled)
:30 Hip Bridges/side
1:00 Candlesticks (slow and controlled)
:30 Hip Bridges/side
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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