Workouts and Records

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (408 days ago)


'The Seven' (Modified) (Time)
Complete the following FOR TIME:

- 7 Rounds -

7 Push Ups
7 Thrusters
7 Weighted Sit Ups
7 Cal Row
7 Burpees
7 Kettlebell Swings
7 Ring Rows

*30 Minute cap off
100% 0%
Programmed: Thu,Nov23,2017
1st23:09 Brandon Thu, Nov 23, 2017
.Warm Up 112819. (No Results Tracked)
HAPPY THANKSGIVING!

Warm up on a bike or rower for 3-5 minutes upon arrival
-----------------------------------------
Complete as many reps as possible of the following:

1 MIN - Row
1 MIN - Bike
1 MIN - Box Step Overs
1 MIN - Band Pull Aparts
1 MIN - Push Press (Barbell Only)
1 MIN - Air Squats
-----------------------------------------
Standing Straddle 20 seconds
Saddle 20 seconds
Door Stretch 20 seconds
Bar Hang 20 Seconds
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Programmed: Thu,Nov28,2019
1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.

Please post your time as MM:SS.
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122418 (Weight)
Warm Up on a bike or rower for 3-5 minutes upon arrival
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15 air squats
15 bent over barbell rows
10 deadlifts
15 hang power cleans
10 push presses
20 leg swings
15 push ups
5 upward dog to downward dog
10 stationary lunges
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lizard 15 secodns R+L
pray pose 20 seconds
bar hang 20 seconds
0% 0%
Programmed: Mon,Dec24,2018
3 PERSON TEAM (Time)
3 PERSON TEAM

220 Calorie Bike
- 150 Lateral Hops -
180 Box Overs
- 150 Lateral Hops -
120 Laying Leg Lifts
- 150 Lateral Hops -  
80 Sit Ups
- 150 Lateral Hops -
120 Wall Balls
- 150 Lateral Hops -
150 Meter PARTNER Farmers Carry (GRID SIGN+BACK) (53/35)
- 150 Lateral Hops -
220 Calorie Row
0% 0%
Programmed: Wed,Sep18,2019
Abcon 032818 (Reps)
Complete as many reps as possible in 12 minutes of the following:

18 banded knees to elbow (hard resistance)
15 sit ups
12 leg lifts
30 second plank

*Rest as needed
0% 0%
Programmed: Wed,Mar28,2018
Abcon 111617 (Time-Rx2+)
With a 8 Minute Timer complete as many Reps as possible of the following:

30 Banded Knees to Elbow (Hard resistance) OR Weighted Sit Ups/Crunches
30 flutterkicks
30 mtn climbers
0% 0%
Programmed: Tue,May1,2018
ABcon 120618 (Rounds)
Set up a barbell on the rack and load it at a moderste to heavy front squat. YOU WILL NOT BE SQUATTING THE WEIGHT!

With a 15 minute timer complete as many rounds as possible of the following:

15-30 second front rack HOLD
15 sit ups
16 trunk twists (weighted or bodyweight)
15 L-Sit leg raises

*Add weight to barbell throughout to make hold harder. REST AS NEEDED*
0% 0%
Programmed: Thu,Dec6,2018
ANGIE (Time)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Body Weight Squats

Please post your time as MM:SS.  Post any modifications in the ''Why not Rx'' section.
0% 0%
ANNIE (Time)
50-40-30-20-10 Reps for time:
Double Unders
Abmat Sit-Ups

Please post your time as MM:SS.  Post any modifications in the ''Why not Rx'' section.
0% 0%
aOption #3 (Fourth of July) (Rounds-Rx2)
Complete as many rounds as possible in 20 minutes of the following:

200M Run
1 Overhead Plate Lunge Down and Back
40 battlerope waves R+L
10 Athletic Burpee Box Overs
0% 0%
Programmed: Wed,Jul4,2018
At Home Warm Up 033020 (No Results Tracked)
REMINDER: Members will be able to pick up/sign out equipment tomorrow (Tuesday, March 31st) between 8am-10am and 4pm-6pm. Message me at 385-236-9542 with any questions.
--------------------------------------------------
WARM UP:

Complete as many reps as possible of the following in 6 minutes:

30 High Knees
30 Hollow Rocks
30 Butt Kickers

----------------- THEN -----------------------

20 Hip Rotations R+L
20 Second Hip Bridge Hold
20 Second Lizard R+L
20 Second Pray Pose
20 Second Upward Dog
20 Second Downward Dog
0% 0%
Programmed: Mon,Mar30,2020
At Home Workout (Reps)
--- Warm Up ---

1 MIN - High Knees
1 MIN - Butt Kickers
1 MIN - Knee Push Ups
1 MIN - Upward to Downward Dog

--- STRENGTHCON ---

Complete 4-5 Sets of the following:

Chair Dips: MAX REP
Reverse Flies: MAX REP (10-30 Reps)

*Use two cans or filled gallons for weight on the reverse flies*

--- METCON ---

Complete as many reps as possible in 25 Minutes of the following:

2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - etc.

- Athletic Burpees (no push up)
- Jumping Knee Tucks (Jump off ground bring knees up)
- Push Up to Downward Dog
- Double Bent Over Gallon Row OR Some type of pull/rowing movement

*If you have two gallon containers use those for the rows OR a pull up bar for assisted pull ups*

Chair Dips Demo: https://www.youtube.com/watch?v=HCf97NPYeGY
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Programmed: Tue,Mar24,2020
At Home Workout 032320 (Reps)
--- ABcon ---

Complete as many reps as possible of the following in 10 Minutes:

20 Second Plank
20 Spidermans (10 R+L)
20 Laying Leg Lifts
20 Bird Dogs (10 R+L)
20 Hollow Rocks

--- Metcon ---

Complete as many reps as possible of the following in 15 Minutes:

Mtn Climbers - MAX REP

- Every time you break on the mtn climbers you must complete the following before continuing back on:

10 Jumping Squats
20 Bodyweight Lunges
30 Sit Ups

--- THEN ---

Complete as many reps as possible of the following in 10 Minutes:

30 Trunk Twists
20 Bulgarian Split Squats (10 R+L)
10 Burpees

*Back foot on a chair for the Bulgarian Split Squats

NOTES: If you have any equipment many of these movements can be made more challenging with some weight, even if you can't use the weight the entire workout, start with something and scale down throughout the workout as needed. Below is a list of some objects that can be used as weights:

- Backpack packed with items
- Dumbbells
- Filled Milk Jugs
- Cans
- Filled Buckets

Bird Dog Demo: https://youtu.be/k2azbhhuKuM

Spiderman Demo: https://www.youtube.com/watch?v=CmrwRWrgzVk
https://youtu.be/T--Sg-g0vnw

Bulgarian Split Squat Demo: https://youtu.be/T--Sg-g0vnw
0% 0%
Programmed: Mon,Mar23,2020
At Home Workout 032519 (Time)
Complete the following FOR TIME:

(((6 ROUNDS)))

30 Flutterkicks
15 Hollow Rocks

--- THEN ---

(((6 ROUNDS)))

30 MTN Climbers
15 Jumping Squats

--- THEN ---

(((6 ROUNDS)))

30 High Knees
15 Burpees
0% 0%
Programmed: Wed,Mar25,2020
At Home Workout 032620 (No Results Tracked)
The at home workout today will be Yoga. Follow the link and complete the session of Yoga for the Warrior.

https://youtu.be/LRRbfcN29mM

Note: I have completed this workout before and it is more challenging than I expected it would be. Commit to it and you will be satisfied by the end :)
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Programmed: Thu,Mar26,2020
At Home Workout 032720 (Time-Rx+)
Complete the following FOR TIME:

50 Hip Bridges (Hip Thrusters)
1 Mile Run

--- THEN ---

40 - 30 - 20 - 10

Laying Leg Lifts
Double Bent Over Gallon Rows
Gallon Goblet Squats

--- THEN ---

1 Mile Run
50 Hip Bridges (Hip Thrusters)
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Programmed: Fri,Mar27,2020
At Home Workout 033020 (Time)
NOTE: some of these movements can be done with weights. You can hold objects (i.e. gallons, cans, etc.) on your chest, or your sides to make movements more challenging.

Complete the following FOR TIME (45 MIN CAP):

60 - 40 - 20

Jumping Lunges
Air Squats
Hip Bridges

----- THEN -----

30 Athletic Burpees (also called up downs)

----- THEN -----

20 - 40 - 60

Hollow Rocks
Flutterkick Crossovers (each cross = 1)
Straight Leg Sit Up & Laying Leg Lift Combo (1 Rep = 2)

*For the straight leg sit up and laying leg lift combo: Lay flat on the ground, sit up so you can touch your knees, lay back down and lift your legs up while keeping them as straight as possible. 1 sit up and 1 leg lift = 2 reps.*

----- THEN -----

Plank - MAX HOLD
*once you break your plank the workout is over :)
0% 0%
Programmed: Mon,Mar30,2020
At-Home Workout (Reps)
Complete as many reps as possible of the following in 20 Minutes:

10 - 20 - 30 - 40 - 50 - etc.

Air Squats
Trunk Twists
Stationary Lunges
Flutterkicks

--- REST 3 MIN THEN ---

Complete as many reps as possible in 10 Minutes of the following:

15 laying leg lifts
30 Second Plank
45 Ankle Jumps
60 MTN Climbers.
0% 0%
Programmed: Mon,Mar16,2020
At-Home Workout 031720 (Time)
Complete the following FOR TIME (40 MIN CAP):

(((7 ROUNDS)))

15 Supine Table Rows
30 Shoulder Taps
45 High Knees

--- THEN ---

(((7 ROUNDS)))

10 Knee Push Ups
20 Second Plank (elbows or hands)
30 Crunches

--- THEN ---

(((7 ROUNDS)))

5 Burpees
10 Supermans
15 Reverse Flies (Use two equally weighted objects like two cans)
0% 0%
Programmed: Tue,Mar17,2020
(385)236-9542
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