“Tabata Today” by DB
For Max Reps of Each Exercise:
-Tabata Russian KBS 88/70/55/45/35/25lbs
Rest 2 minute/rotate
-Tabata Push Press 55/45 75/55 95/65115/75
Rest 2 minute/rotate
-Tabata T2B or Bar V-Ups
Rest 2 minute/rotate
-Tabata Box Jumps 34/30/24/20/18/12″
Rest 2 minute/rotate
-Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
-Tabata SDHP 55/45 75/55 95/65 115/75
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min. *This is 28 minutes worth of Tabata training and 12min rest for a total of 40min. **Athletes can pick order of exercises**
WOD w/95 BB, 70 KB
Might not have been exactly as Dr. Tabata intended, but it was done.
359 total reps (95# bar, 55# kB, 30” box)
SDHP: 46
WBSU: 48
PP: 56
BxJ: 33
RKBS: 56
HEx: 70
T2B: 43
Power Snatch: 135/155/175/190
Snatch Pull: 235/235
Snatch Complex (Snatch High Pull-Power Snatch w/5sec Lowering): 155/155/155/155
Power Clean Complex (High Pull-Power Clean-Hang Power Clean):175/175/175/175
Front Squat: 1@245, 2@225, 2@225
Back Squat: 3@245, 3@245, 3@245, 3@245
WOD
KB 75#
PP 115#
V Up’s
BJ 30”
Wallball SU
Hip Ext
SDHP 115#
411 total reps
Family home Passion WOD by Fath Rx
For time:
100 double unders
800 m barbell (95#) behind the neck carry
100 burpees
Completed @ 29:47
*
Post WOD: 10 rounds of Cindy
WOD
KB 55# – 94
PP 115# – 58
V Up’s – 56
BJ over 24” – 47
Wallball SU – 68
Hip Ext – 84
SDHP 115# – 36
443 total reps
Wod at home
“Assault on Fran”
21-15-9
Assault bike cals
Thrusters i went womens rx 65lbs
Pullups
Time=10:43
Wod RX
Hip extensions 80
Wall ball sit ups 80
Push press 75# 80
Box jumps 30” 60
SDHP 75# 80
T2B 56
KBS 55# 80
Total: 516
Passion WOD by Faith Rx’d with the family
100 double unders
800 m 65# barbell carry
100 burpees
~4mile run @ Turkey
45minutes