Thursday, January 29, 2015
Class:
All
Workout Name:
Deadlifts or Squatcleans
Description:
Squat Cleans
( 5 RM ) 15 minutes
Part B
3 rounds for time
Squat clean, 20 reps (95 lbs for men)
15 Pull-ups
Run 800 meters
Performed by 4 athletes
Podium
Male RX:
24:03
Female RX:
22:00
Male Scaled:
Female Scaled:
19:48
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Wednesday, January 28, 2015
Class:
All
Workout Name:
Biceps and Triceps
Description:
5 EMOM
Biceps
1) Incline bench barbell curls
2) Standing narrow curls
3) Reverse grip curls
4) Dumbbell hammer curls
Triceps
1) Banded pulldowns
2) Barbell tricep extensions
3) Barbell skull crushers
4) Dumbbell tricep extensions
Biceps
1) Incline bench barbell curls
2) Standing narrow curls
3) Reverse grip curls
4) Dumbbell hammer curls
Triceps
1) Banded pulldowns
2) Barbell tricep extensions
3) Barbell skull crushers
4) Dumbbell tricep extensions
Performed by 2 athletes
Podium
Male RX:
Female RX:
2-way Tie
40:00
Male Scaled:
Female Scaled:
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Tuesday, January 27, 2015
Class:
All
Workout Name:
Leg Day
Description:
20 min a station. Alternating exercises every other minute.
Station one.
6 deadlifts
15 leg presses.
Station 2:
5 back squats
8-10 box jumps
Station one.
6 deadlifts
15 leg presses.
Station 2:
5 back squats
8-10 box jumps
Monday, January 26, 2015
Class:
All
Workout Name:
Bench, clean, and press
Description:
Monday
Part A
Bench press (5 RM)
Part B
For time
10,8,6,4,2,4,6,8,10
Power cleans (70% of max) or challenging
Farmers carries after every set of power cleans (50 yards).
Part A
Bench press (5 RM)
Part B
For time
10,8,6,4,2,4,6,8,10
Power cleans (70% of max) or challenging
Farmers carries after every set of power cleans (50 yards).
Performed by 5 athletes
Podium
Male RX:
14:50
Female RX:
15:22
Male Scaled:
Female Scaled:
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Thursday, January 22, 2015
Class:
Anaheim X-Cel
Workout Name:
Lets Run
Description:
Run 400 meters
Clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars/Knees to elbow
Run 400 meters
45 wall balls
Run 400 meters
Kettle bell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
Clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars/Knees to elbow
Run 400 meters
45 wall balls
Run 400 meters
Kettle bell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
Performed by 4 athletes
Podium
Male RX:
20:00
Female RX:
25:40
Male Scaled:
Female Scaled:
25:14
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Class:
Anaheim X-Cel
Workout Name:
Clean and jerk
Description:
Clean and jerk
4 sets of 5 (add by 2.5 to 5 lbs. after each set)
3 sets of 3 reps (add by 2.5 to 5 lbs. after every set)
4 sets of 5 (add by 2.5 to 5 lbs. after each set)
3 sets of 3 reps (add by 2.5 to 5 lbs. after every set)
Wednesday, January 21, 2015
Class:
All
Workout Name:
Keep It Moving
Description:
25 min to get as far as you can...
15 Deadlifts (135/105)
10 Wall Balls
10 Box Jumps 24/20in
15 Deadlifts
20 Wall Balls
20 Box Jumps
15 Deadlifts
30 Wall Balls
30 Box Jumps
15 Deadlifts
40 Wall Balls
40 Box Jumps
40 Double unders
50 sit-ups
60 pushups
70 pull ups
15 Deadlifts (135/105)
10 Wall Balls
10 Box Jumps 24/20in
15 Deadlifts
20 Wall Balls
20 Box Jumps
15 Deadlifts
30 Wall Balls
30 Box Jumps
15 Deadlifts
40 Wall Balls
40 Box Jumps
40 Double unders
50 sit-ups
60 pushups
70 pull ups
Performed by 4 athletes
Podium
Male RX:
64 reps
Female RX:
235 reps
Male Scaled:
Female Scaled:
370 reps
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Tuesday, January 20, 2015
Class:
All
Workout Name:
The Countdown
Description:
Start with 1000 m row
21-18-15-12-9-6-3 reps, for time of:
Contralateral Supermans (each side)
Pull-ups
Sit-ups
DB Tricep Extensions
Finish with 1000 m row
21-18-15-12-9-6-3 reps, for time of:
Contralateral Supermans (each side)
Pull-ups
Sit-ups
DB Tricep Extensions
Finish with 1000 m row
Performed by 4 athletes
Podium
Male RX:
36:21
Female RX:
25:00
Male Scaled:
Female Scaled:
22:48
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Monday, January 19, 2015
Class:
Anaheim Xcel
Workout Name:
Shoulder Press
Description:
5 sets of 10 Bench Press
Performed by 0 athletes
Podium
Male:
Female:
Class:
Anaheim Xcel
Workout Name:
Bicep Burner
Description:
For time 10,9,8,7..1
Start with 400 run
Barbell Shoulder press
Chin ups
Push ups
DB curls
Finish with 400 run
Start with 400 run
Barbell Shoulder press
Chin ups
Push ups
DB curls
Finish with 400 run
Performed by 2 athletes
Podium
Male RX:
Female RX:
24:13
Male Scaled:
Female Scaled:
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Friday, January 16, 2015
Class:
All
Workout Name:
Wheels of Steel
Description:
12 Minute EMOM
Barbell Front Lunge = 8 reps
Barbell half front squat wide stance = 6 reps
Barbell Hack squats = 8 reps
Barbell Front Lunge = 8 reps
Barbell half front squat wide stance = 6 reps
Barbell Hack squats = 8 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
36:00
Male Scaled:
Female Scaled:
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Thursday, January 15, 2015
Class:
Anaheim X-Cel
Workout Name:
Chest and Triceps
Description:
EMOM 10min (Alt between exercises)
10-12 Bench Press / 10-14 deficit push-ups
12-15 Box Dips / 10-12 Narrow DB bench press
10 Trx Push ups / 8-10 DB skull crushers
8-10 One handed push-ups / 12-15 Tricep pull downs
10-12 Bench Press / 10-14 deficit push-ups
12-15 Box Dips / 10-12 Narrow DB bench press
10 Trx Push ups / 8-10 DB skull crushers
8-10 One handed push-ups / 12-15 Tricep pull downs
Performed by 3 athletes
Podium
Male:
Female:
2-way Tie
35 lbs
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Wednesday, January 14, 2015
Class:
Anaheim X-cel
Workout Name:
Double or Nothing
Description:
AMRAP 25 minutes
2 SUMO HP
2 Power Cleans
2 Burpees
4 SUMO HP
4 Power Cleans
4 Burpees
8,8,8...16,16,16...
2 SUMO HP
2 Power Cleans
2 Burpees
4 SUMO HP
4 Power Cleans
4 Burpees
8,8,8...16,16,16...
Performed by 5 athletes
Podium
Male RX:
32+11reps
Female RX:
5+32reps
Male Scaled:
Female Scaled:
6+42reps
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Tuesday, January 13, 2015
Class:
Anaheim X-Cel
Workout Name:
Make a Friend
Description:
In teams of 2
Every minute on the minute for 24 minutes
8 burpees
With the time remaining do as many deadlifts as possible.
Only one athlete works at a time, alternate every minute.
Every minute on the minute for 24 minutes
8 burpees
With the time remaining do as many deadlifts as possible.
Only one athlete works at a time, alternate every minute.
Performed by 6 athletes
Podium
Male RX:
2-way Tie
15 reps
Female RX:
16 reps
Male Scaled:
Female Scaled:
10 reps
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Monday, January 12, 2015
Class:
All
Workout Name:
Wobbly Legs
Description:
Part A
7 sets of 5
Increase by 5 - 10 lbs after every set.
Part B
For time:
Deadlifts, 21 reps
Run 400 meters
Deadlifts, 18 reps
Run 400 meters
Deadlifts, 15 reps
Run 400 meters
Deadlifts, 12 reps
Run 400 meters
7 sets of 5
Increase by 5 - 10 lbs after every set.
Part B
For time:
Deadlifts, 21 reps
Run 400 meters
Deadlifts, 18 reps
Run 400 meters
Deadlifts, 15 reps
Run 400 meters
Deadlifts, 12 reps
Run 400 meters
Performed by 5 athletes
Podium
Male RX:
16:27
Female RX:
14:00
Male Scaled:
Female Scaled:
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Friday, January 09, 2015
Class:
Anaheim X-Cel
Workout Name:
Lets Climb
Description:
7 Rounds
1 15ft rope Climb (5 ground to standing)
20 Wall balls
15 KB Swings (Heavy)
20 Double Unders (60 singles)
1 15ft rope Climb (5 ground to standing)
20 Wall balls
15 KB Swings (Heavy)
20 Double Unders (60 singles)
Performed by 2 athletes
Podium
Male RX:
39:50
Female RX:
26:15
Male Scaled:
Female Scaled:
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Thursday, January 08, 2015
Class:
Anaheim X-Cel
Workout Name:
Back and Bi's
Description:
Every Minute On The Minute (EMOM)
5-8 Chin-Ups
6-8 Inverted Rows
8-10 Bent Over Rows
10 Single Arm Rows (Alt)
5-8 Chin-Ups
6-8 Inverted Rows
8-10 Bent Over Rows
10 Single Arm Rows (Alt)
Wednesday, January 07, 2015
Class:
All
Workout Name:
Farming Time
Description:
This workout will test your grip strength
Part A
40 Wall Balls
400m Farmer Carry
30 Wall Balls
300m Farmer Carry
20 Wall Balls
200m Farmer Carry
10 Wall Balls
100m Farmer Carry
Part B- AB Work
Part A
40 Wall Balls
400m Farmer Carry
30 Wall Balls
300m Farmer Carry
20 Wall Balls
200m Farmer Carry
10 Wall Balls
100m Farmer Carry
Part B- AB Work
Performed by 6 athletes
Podium
Male RX:
0:01
Female RX:
20:04
Male Scaled:
Female Scaled:
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