Workouts

Click workout name to show leaderboard for that workout.

9/12/2019 - BURN Workout 1
AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat


SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!
9/12/2019 - Triple AMRAP
AMRAP 7 

7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP 7
7 DBL DB Ground to OH (35/25) performance|(25/15) fitness
7 DBL DB Devil Press
14 Abmat Situp

-Rest 2:00-

AMRAP 7
7 DBL DB Ground to OH (35/25)|(25/15) 
7 DBL DB Burpee
14 Air Squat

SCALING
REPS, LOADING, VOLUME...
For DB movements: scale the load to something that the athlete could press overhead 10-12 times unbroken.
For push-ups: If the overall volume for a beginner or deconditioned athlete is too high, scale back the number of reps to something that could be completed in 1-2 sets.

MOVEMENT ADJUSTMENTS...
For athletes that cannot hinge: modify the DB G2OH to DB Push Press, and modify the DB Up-Down to an elevated Up-Down, or an Up-Down without load.
For more deconditioned athletes, we can modify the Up-Down to a step-back to plank and step-forward to stand, or raise the hands to a bench or a box, to decrease the range of the movement.
For push-ups: for newer or more deconditioned athletes, we can raise the surface that we perform the push-up from, or we can set up a band across the rig on 2 J-Hooks to assist in the push-up. We can also place the knees-down on the ground, but if this is the normal go-to scale for push-ups, let’s switch it up and try a different one today!

9/12/2019 - Triple AMRAP All Levels

MALE SCORES

1st

Nick Miller

2nd
3rd

Doug Rauls

4th

Wendell Cook

5th

Timothy Hawkins

6th
7th
8th
9th
10th
11th
12th
13th

Mark Fischer

14th
15th
16th
17th

Clement Wan

18th

Ryan Van

19th

Tanner Price

20th
21st
22nd
23rd
24th
25th
26th
27th
29th
31st
33rd

FEMALE SCORES

1st
2nd
3rd
7th
9th
11th