Tabata Its Friday

 

 

6/23/2017

 

 

WARM UP:

Double Unders!

STRENGTH/METCON:

Rev TABATA – Shoulder Press

8 Rounds – 10 Seconds MAX effort / 20 Seconds REST

  • Strict Press (65/45)

 

4 Min AMRAP:

  • Walking Lunges On The Mats
  • At Each End – 3 x Burpee

 

Rev TABATA – Push Press

8 Rounds – 10 Seconds MAX effort / 20 Seconds REST

  • Push Press (135/85)

 

4 Min AMRAP: 

  • ME Jumping Squats
  • Top Of Each Minute – 3 Burpee

 

TABATA – Dumbbell/ KB Snatch

8 rounds – 20 Seconds MAX effort / 10 Seconds REST

  • Dumbbell Snatch (50/20) / KB (53/26)

 

TABATA – Overhead Squat

8 rounds – 20 Seconds MAX effort / 10 Seconds REST

  • Overhead Squat (65/45)

Heavy Deads For Daily Meds

 

 

 

6/22/2017

 

WARM UP:

 

STRENGTH:

E. M. O. M x 10

  • Odd Minutes: 5 x Front Squat (155/105)
  • Even Minutes: 10 x GHD Sit-Ups

 

METCON:

5 Rounds of:

  • 5 x Deadlift (315/215)
  • 10 x Box Jumps (24/20)
  • 15 x Wall Ball (20/14)
  • 200m Sprint

Happy Birthday

 

 

 

Happy Birthday Sean D.

Jerks and Squats

 

 

6/21/2017

 

 

WARM UP:

 

STRENGTH:

Push Jerk and Split Jerk

5 Sets of:

2 x Push Jerk + 1 x Split Jerk

Taken from the ground.

Rest 1-2 Minutes between sets.

 

Time Cap 20 Minutes.

 

Back Squats

Work in a 5 rep range going as heavy as possible.

Build in weight each set.

5 Mins of…..FUN

 

 

6/20/2017

 

 

WARM UP:

 

 

STRENGTH:

E. M. O. M x 7 Perform:

  • 1 x Hang Power Snatch
  • 1 x Hang Squat Snatch

 

METCON:

5:00/1:00 For MAX reps

  1. Rower for Calories
  2. Bench – Rx 135/85, Sx 95/65
  3. Pull-Ups
  4. GHD Sit Ups
  5. Sled Push (90/45)

Rest 1 minute between rounds.

 

 

Leg Day…aka Monday

 

 

6/19/2017

 

WARM UP:

 

STRENGTH: 

Squat Cleans and Dips

E. M. O. M x 10

  • Odd Minutes: 3 x Squat Cleans – Build in weight
  • Even Minutes: 10 x Dips – Add weight for more resistance

 

Front Squats:

E. M. O. M x 5

  • 1 x Front Squat, Pause 2 Second at the bottom – ADD weight each round.

 

 

METCON: Wall Ball vs Box Jumps

  • 50-40-30-20-10 of Wall Balls (20/14)
  • 25-20-15-10-5 of Box Jumps (24/20)

Begin with 50 x Wall Ball, then 25 x Box Jumps, 40 x WB, 20 x BJ…

Team WODs Are Fun!

 

 

6/17/2017

 

WARM UP:

 

METCON: TEAM WOD!

TEAMS OF 3:

Rx Weight (135/85)  Sx Weight (95/55)

  • 90 x Deadlift
  • 75 x Back Squats
  • 60 x Front Squats
  • 45 x Hang Power Cleans
  • 30 x Shoulder to Overhead
  • 15 x Thrusters

 

TEAMS OF 2:

Rx Weight (135/85)  Sx Weight (95/55)

  • 60 x Deadlift
  • 50 x Back Squats
  • 40 x Front Squats
  • 30 x Hang Power Cleans
  • 20 x Shoulder to Overhead
  • 10 x Thrusters

 

  • This WOD will be ran on a E. M. O. M type of clock.
  • Teams will start by running 400m as a TEAM.
  • Start the WOD at the top of the next minute upon arriving in the box.
  • At the top of EVERY minute the whole team performs 5 x burpees. You can’t start until all members have completed the burpees.
  • Teams of 3: (A) – Starts with the work, (B) – Performs 15 x Sit-Ups, and (C) – REST. Rotate each minute after the burpees.
  • Teams of 2: (A) – Starts with the work, and (B) – Performs 10 x Sit-Ups.

Don’t Give Up!

 

 

6/16/2017

 

WARM UP:

 

STRENGTH: 

Strict Press vs Muscle Ups

E. M. O. M x 10

  • Odd Mins: 5 Strict Presses
  • Even Mins: 1-3 x Muscle Ups, ring or bar. Try to stay strict, minimal kip.
    • Scale = 3-5 x Pull-Ups. Try to stay strict, minimal kip.

 

Barbell Curls (65/35) vs Tricep Band Pressdown

00:40 / 00:20 x 4 Rounds

40 seconds ME / 20 seconds REST

  • Round 1+3: BB Curls – MAX reps
  • Round 2+4: Band Pressdown – MAX reps

 

METCON:

21 – 15 – 9 of:

  • Deadlift (225/155)
  • Weighted Push-Ups (45/25)
  • Buy in of 200m, and after each round run 200m.

Conditioning Day

 

 

6/15/2017

 

 

WARM UP:

 

METCON:

3 Rounds For Time:

  • Sprint 400m
  • 15 x Air Squats
  • 15 x Box Jumps (24/20)
  • 15 x Air Squats

Time Cap – 15 Mins.

 

 

Strict Annie

50-40-30-20-10 of:

  • Double Unders / Singles
  • Strict Sit-Ups

Time Cap 10 mins

 

 

It’s All About The Burpees..

  • 30 x Hang Power Snatch (95/65)
  • 30 x Overhead Squats (95/65)
  • AMRAP Burpee over bar with remaining time.
  • Score = Total number of burpees

Time Cap 4 Minutes

 

Oh No Curtis P

 

 

6/14/2017

 

 

WARM UP:

 

 

METCON: Oh No Curtis P!

  • For Time
  • 100 Curtis P’s (105 lbs/70 lbs)

One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.