Thursday, May 29, 2014
Class:
Fit Club
Warmup:
run 400m
Then
8 Min AMRAP
5 burpees
agility ladder
5 burpees
agility ladder
Then
8 Min AMRAP
5 burpees
agility ladder
5 burpees
agility ladder
Workout Name:
None
Description:
20 Push Ups (buy in)
Then
4 Rounds
200m Run
25 Squats
20 Walking Lunges
Then
4 Rounds
200m Run
25 Squats
20 Walking Lunges
Performed by 2 athletes
Podium
Male RX:
10:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Enter Your Results
Tuesday, May 27, 2014
Class:
Fit Club
Warmup:
4 minutes cardio of choice or run 400m
Then
4 rounds of:
7 air squats
5 2ct. Mountain climbers
7 jumping jacks
5 2ct flutter kicks
Then
4 rounds of:
7 air squats
5 2ct. Mountain climbers
7 jumping jacks
5 2ct flutter kicks
Workout Name:
None
Description:
4 AMRAPs
3 Min AMRAP
15 Air Squats
10 4 ct. Flutter Kicks
5 Push Ups
Rest 1 Min
4 rounds
3 Min AMRAP
15 Air Squats
10 4 ct. Flutter Kicks
5 Push Ups
Rest 1 Min
4 rounds
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Performed by 4 athletes
Podium
Male RX:
11+25reps
Female RX:
7+68reps
Male Scaled:
Female Scaled:
Show All Results
Friday, May 23, 2014
Class:
Fit Club / HarperFit
Warmup:
Your Call
Workout Name:
Murph
Description:
For time:
1 mile Run
100 Pull-ups (may sub burpees if no pull up rig avail)
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups (may sub burpees if no pull up rig avail)
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Cooldown:
As needed
Performed by 4 athletes
Podium
Male RX:
38:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 22, 2014
Class:
Fit Club
Warmup:
4 rounds
15 seconds each position
Jumping jack
Squat
Mountain climber
Jump squat
15 seconds each position
Jumping jack
Squat
Mountain climber
Jump squat
Workout Name:
None
Description:
Army Physical Fitness Test (APFT): Baseline
Push-Ups, max reps in 2 min
Rest 2 min
Sit-Ups, max reps in 2 min
Rest
2 mile timed Run
Push-Ups, max reps in 2 min
Rest 2 min
Sit-Ups, max reps in 2 min
Rest
2 mile timed Run
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Performed by 5 athletes
Podium
Male RX:
135 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 20, 2014
Class:
Fit Club
Warmup:
4 minutes cardio of choice or run 400m
Then
4 rounds of:
7 air squats
5 2ct. Mountain climbers
7 jumping jacks
5 2ct flutter kicks
Then
4 rounds of:
7 air squats
5 2ct. Mountain climbers
7 jumping jacks
5 2ct flutter kicks
Workout Name:
None
Description:
25 Burpees
Then
21 push ups
42 air squats
15 push ups
30 air squats
9 push ups
18 air squats
Record total time
Then
21 push ups
42 air squats
15 push ups
30 air squats
9 push ups
18 air squats
Record total time
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Comments:
Note: 2 count mountain climbers and flutter kicks in warm up vs 4 count. 1-1, 1-2, 1-3, 1-4, 1-5.
Performed by 4 athletes
Podium
Male RX:
5:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 13, 2014
Class:
Fit Club
Warmup:
4 rounds
15 seconds each position
Jumping jack
Squat
Mountain climber
Jump squat
Then
4 rounds 15 seconds each position
Plank hold
Superman hold
Side plank right hold
Side plank left hold
15 seconds each position
Jumping jack
Squat
Mountain climber
Jump squat
Then
4 rounds 15 seconds each position
Plank hold
Superman hold
Side plank right hold
Side plank left hold
Workout Name:
None
Description:
TABATA 20/10 8 rounds
Deck squats
Rest 1 minute
Push ups
Rest 1 minute
Thrusters
Deck squats
Rest 1 minute
Push ups
Rest 1 minute
Thrusters
Cooldown:
Body stretching routine.
Performed by 2 athletes
Podium
Male RX:
135 reps
Female RX:
140 reps
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 08, 2014
Class:
Fit Club
Warmup:
5 min on your own
Workout Name:
Loredo
Description:
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Cooldown:
6 minutes on your own
Comments:
30 minute time cap.
Performed by 5 athletes
Podium
Male RX:
25:35
Female RX:
30:00
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 06, 2014
Class:
Fit Club
Warmup:
Run 400M
Then
4 rounds
7 squats
6 jumping jacks
5 push ups4 rounds
7 squats
6 jumping jacks
5 push ups
Then
4 rounds
7 squats
6 jumping jacks
5 push ups4 rounds
7 squats
6 jumping jacks
5 push ups
Workout Name:
None
Description:
8 Rounds for Time
Run 200m
5 Burpees
Run 200m
5 Burpees
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Performed by 4 athletes
Podium
Male RX:
9:58
Female RX:
13:35
Male Scaled:
Female Scaled:
Show All Results
Thursday, May 01, 2014
Class:
Fit Club
Warmup:
3 rounds
10 dumbbell push presses
15 Air Squats
20 Jumping jacks
10 dumbbell push presses
15 Air Squats
20 Jumping jacks
Workout Name:
None
Description:
16 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds
Cooldown:
Hold each position for 30 seconds (hint: use your interval timer, set it to go off every 30 seconds)
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
1.Stand up straight and touch your toes
2.Stand up straight, cross right foot over the left
3.Stand up straight, cross left foot over right
4.Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
5.Slide your hands to your right foot
6.Slide your hands to your left foot
7.Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
8.Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
9.Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
10.Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
11.Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
12.Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
13.Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
14.Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand
Performed by 5 athletes
Podium
Male RX:
11+0reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
Show All Results
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