Monday, December 22, 2014

Class:
HarperFit
Warmup:
4 minute airdyne
Then
3 rounds
5 squats
5 push-ups
3 burpees
Workout Name:
None
Description:

FGB style
Push ups
Jump Squats
Sit ups
AirDyne calories
Rest

Three rounds. 1 minute at each station
Count total reps each round And record total for all three.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Lindsey H
204 reps
Male Scaled:
Female Scaled:
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Thursday, December 18, 2014

Class:
Fit Club
Warmup:
4 rounds, 15 seconds each movement
Jumping Jack
Air Squat
Mountain Climber
Jump Squat

THEN

4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
Workout Name:
None
Description:
Chipper (you go through it one time)
50 Goblet Squats (dumbbell)
40 Push Ups
30 Sit Ups
20 Burpees
10 Lunge Steps

15 Minute Time Cap
Performed by 2 athletes
Podium
Male RX:
Tom T
9:12
Female RX:
Lindsey H
9:27
Male Scaled:
Female Scaled:
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Tuesday, December 16, 2014

Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
9 Minute AMRAP

10 Goblet Squats (dumbbell)
7 Jump Squat Burpees
Performed by 2 athletes
Podium
Male RX:
Zachary M
6+1reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 11, 2014

Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
TABATA
20 seconds of work, 10 seconds of rest, 8 rounds (4 minutes)
Count total reps of each movement. Do all 4 minutes of each movement before resting 1 minute and moving on.

Push Up
Rest 1 Minute
Squat
Rest 1 Minute
Sit up
Rest 1 Minute
Push Up (yes, push up again)
Comments:
Record total reps for all movements.
Performed by 3 athletes
Podium
Male RX:
Tom T
294 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, December 04, 2014

Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
5 Rounds for Time
10 Sit Ups
10 Jump Squats
10 Push Ups
Performed by 4 athletes
Podium
Male RX:
Tom T
4:48
Female RX:
Lindsey H
7:37
Male Scaled:
Female Scaled:
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Tuesday, December 02, 2014

Class:
Fit Club
Warmup:
30 Squats
THEN
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left
THEN
30 Squats
Workout Name:
None
Description:
For Time (10 to 1 and 1 -10) Each arm counts as one DB SN. For example, in round 1, each arm will do 5 DB SNs.

10 One Arm Dumbbell Snatches
1 Burpee
9 One Arm Dumbbell Snatches
2 Burpees
8 One Arm Dumbbell Snatches
3 Burpees
7 One Arm Dumbbell Snatches
4 Burpees
6 One Arm Dumbbell Snatches
5 Burpees
5 One Arm Dumbbell Snatches
6 Burpees
4 One Arm Dumbbell Snatches
7 Burpees
3 One Arm Dumbbell Snatches
8 Burpees
2 One Arm Dumbbell Snatches
9 Burpees
1 One Arm Dumbbell Snatch
10 Burpees
Performed by 1 athlete
Podium
Male RX:
James C
11:17
Female RX:
Male Scaled:
Female Scaled:
Show All Results

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