Tempo Push-up

Tempo Push-ups 12x1

Rest as needed between sets.

12 x 1 rep

Tempo- 5555
Eccentric (descent): 5 secs
Pause (bottom): 5 secs
Concentric (ascend): 5 secs
Pause (top): 5 secs

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Rugrats

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 24/20
15 Dumbbell Front Squats (2 x 50/35)
15/12 Cal Row

Score today is our *slowest* round. Let's enter all five to the tracker below for logging purposes.
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1 x 1 After Party 10072019

# AFTER PARTY
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days ""After Party"" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On Thursdays, we'll include optional cool downs that you can walk your class through as a group.*

## Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

*Rest as Needed Between Sets*

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Thugmats

Push Ups

EMOM 10

5 push ups each minute

- use either a band under the chest connected to the rig or a box
- going for full range of motion and elbows in

Thugmats

On the 4:00 x 5 Rounds:
9 burpees
15 goblet squats
1 gym lap

- your slowest round is your score.  Keep notes about your push-up progress in the "notes" box.
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Comments

Alfonso Mirabal

Alfonso Mirabal 7 months, 3 weeks ago / Reply

Rugrats: 2:16
Notes: 1) 2:16 2) 2:16 3) 2:11 4) 2:14 5) 2:09

Lauren Smith 7 months, 3 weeks ago / Reply

Rugrats: 2:35

Andy Coy

Andy Coy 7 months, 3 weeks ago / Reply

Rugrats: 4:05
Notes: 2:27; 2:28; 3:14; 4:05...and then I messed up thinking my 4th round was my last and went balls to the wall on the row. >_<

Nicole Alvarado

Nicole Alvarado 7 months, 3 weeks ago / Reply

Tempo Push-up:
Notes: 12 pushups RX

Nicole Alvarado

Nicole Alvarado 7 months, 3 weeks ago / Reply

Rugrats: 2:28
Notes: 2:14/2:23/2:28/2:27/2:15

Paul Vander Schouw

Paul Vander Schouw 7 months, 3 weeks ago / Reply

Rugrats: 2:36

Paul Vander Schouw

Paul Vander Schouw 7 months, 3 weeks ago / Reply

Tempo Push-up:
Notes: Sets of 4, 3, 3, 2

Brandon Coquyt

Brandon Coquyt 7 months, 3 weeks ago / Reply

After Party 10072019: 265 lbs
Notes: 215/230/245/255/265 Fail-275

Babita Artabasy

Babita Artabasy 7 months, 3 weeks ago / Reply

Rugrats: 3:15
Notes: 20# db squats

Allison Gargulak 7 months, 3 weeks ago / Reply

Rugrats: 2:17
Notes: 1:59, 2:05, 2:10, 2:16, 2:17

Gail Byrd

Gail Byrd 7 months, 3 weeks ago / Reply

Rugrats: 3:12
Notes: 9 box burpees 20" box with 4 rubber mat step ups 10lb db squat to 20" box 12 cal row

Velissa Del Sol

Velissa Del Sol 7 months, 3 weeks ago / Reply

Rugrats: 3:21
Notes: Box 12 Db #15

Alyson Davis-Eudy 7 months, 3 weeks ago / Reply

Rugrats: 3:05
Notes: 2:22/2:29/2:40/2:58/3:05 ☠️

Aja Osborne

Aja Osborne 7 months, 3 weeks ago / Reply

Rugrats: 2:31
Notes: on bike 2:03, 2:19, 2:24, 2:31, 2:31

Aja Osborne

Aja Osborne 7 months, 3 weeks ago / Reply

Tempo Push-up:
Notes: added 15lbs

Corey Bann

Corey Bann 7 months, 3 weeks ago / Reply

Rugrats: 2:45

Dashira Silvestre

Dashira Silvestre 7 months, 3 weeks ago / Reply

Rugrats: 3:40
Notes: Lunges

Jackie Bertucci

Jackie Bertucci 7 months, 3 weeks ago / Reply

Rugrats: 2:06
Notes: 1:41 best time, still having back pains did Step overs Push press 15lbs DB Row max speed

Max Montes

Max Montes 7 months, 3 weeks ago / Reply

Rugrats: 3:55
Notes: Burpee box step-overs 35lbs dumbbell front squats

Thomas El-Far

Thomas El-Far 7 months, 3 weeks ago / Reply

Rugrats: 3:09
Notes: BB step ups 40# DB FS 12 Cal Bike 2:50 2:55 3:05 3:06 3:09 injured foot

Christine Von Robke

Christine Von Robke 7 months, 3 weeks ago / Reply

Rugrats: 2:45
Notes: Step overs 18 in box 10# DB frt squat 12 cal row 1)2:44 2)2:44 3)2:44 4)2:45 5)2:45

Max Montes

Max Montes 7 months, 3 weeks ago / Reply

Tempo Push-up:
Notes: So many tempos

Jenn Pyle

Jenn Pyle 7 months, 3 weeks ago / Reply

Rugrats: 2:39
Notes: 30 lbs

Luis Chaumont

Luis Chaumont 7 months, 3 weeks ago / Reply

Rugrats: 3:20
Notes: 2:59 3:01 3:03 3:20 2:53 35 lbs 1st round 15 lbs 2-5

Luis Chaumont

Luis Chaumont 7 months, 3 weeks ago / Reply

Tempo Push-up:
Notes: 12

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