Tabata Monday


Tabata
(8 Rounds of :20 work/:10 rest)
Tabata 1- Russian KBS (24/16kg)
Rest 1 min
Tabata 2- Air Squat
Rest 1 min
Tabata 3- T2B
Rest 1 min
Tabata 4- Ball Slams* (20/10)
*Ball must be caught off one bounce for the rep to count.

Score is total reps for each section.

1.17.20


21 min EMOM
Min 1) Max Reps DB “Bear Complex” (50s/35s)
Min 2) 2 “No Jump” Rope Climbs
Min 3) 20/15 Cal Row

* 1 rep of Bear Complex =
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
(performed with 2 DBs)

1.16.20


Double AMRAP
7 min AMRAP
10 UB DUs*
10 K2E
5 Strict Ring Dips

*DUs increase by 10 each round.

2 min rest

7 min AMRAP
10 KB SDHP (24kg/16kg)*
10 K2E
5 Strict Ring Dips

*KB SDHP increase by 5 each round.

1.15.20


4 Rounds, Each for Reps
2 min Max Cal Bike
1 min Max KBS (24kg/16kg)
1 min Max KB Goblet Lunges (24kg/16kg)

-1 min rest between rounds

1.13.20


For Time
8-6-4-2-4-6-8
Deadlift (275/185)

*After every set complete…
8 Strict HSPUs
16 Ball Slams** (30/20)

**Athlete must catch the ball off the bounce for the rep to count.

1.10.20


Clean & Jerk
1-1-1-1-1-1-1-1-1-1
*Build to a 1RM

then

3 RFT
10 Power Cleans (155/105)
10 S2OH (155/105)

*One barbell for WOD. Must go in order.

1.9.20


15 min EMOM
1) Max Reps Push-ups
2) 16/13 Cal Bike
3) Max Reps V-Ups

*Score is total reps.

1.8.20


3 RFT
30 DB Hang Squat Cleans (50s/35s)
30 Pull-ups
800m Run

-Rest 1:30 between rounds. Do not include rest time in scoring.