Tuesday, January 21, 2020

** UPDATE***, WE HAD A WATER LINE BREAK THIS MORNING AT THE GYM. THE CITY IS FIXING THE ISSUE BUT WE WILL NOT HAVE WATER (NO RESTROOM, WATER FOUNTAIN) UNTIL AROUND 4PM OR LATER. PARKING IS ALSO LIMITED AS CITY TRUCKS ARE OCCUPYING THE FRONT LOT. PLEASE PARK AROUND BACK OR NEAR THE TENNIS COURTS. WE APOLOGIZE FOR THE INCONVENIENCE. 
 
“Strict Tabata” by DB
For Max Reps of Each Exercise:
-Tabata Strict Ring Pull-Ups MRX Bar
Rest 2 minute/rotate
-Tabata Strict Ring Dips MRX Bar
Rest 2 minute/rotate
-Tabata Strict T2B MRX V-Ups
Rest 2 minute/rotate
-Tabata KB Goblet Box Step Ups (alt legs) 30/24/20/18/12″ 70/55# 55/35# 45/25#
Rest 2 minute/rotate
-Tabata Strict Barbell Rows 75/55 95/65 115/75
Rest 2 minute/rotate
-Tabata Strict HSPU or Strict Press
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
 
Tabata is 20sec of work followed by 10sec of rest for 8 intervals or 4min. *This is 28min worth of Tabata work and 12min rest, total of 40min. *Athletes can pick order of exercises*

14 thoughts on “Tuesday, January 21, 2020”

  1. Jeremy Fullingim

    Tabata exercises:
    1st: hip extensions (12/12/10/10/10/10/10/10)
    2nd: strict ring pull-ups (4/4/2/2/2/2/2/2)
    3rd: strict ring dips (2 reps for each set)
    4th: strict T2B (5 reps for each set)
    5th: goblet step ups, 24” box, 55# KB (4 reps for each set)
    6th: barbell rows, 75# (10 reps for each set)
    7th: strict barbell press, 75# (10/5/5/5/5/5/5/5)

  2. Banded strict PLU 4-5-5-4-4-4-3-2
    Parallette dips 8-8-6-6-6-6-5-5
    V-ups 8-7; N-ups 5-4; Sit ups 6-6-6-6 (where are my abs?!)
    Goblet step ups 25# 6-5-5-5-5-5-5-4
    BB rows 35# 10-10-10-7-8-8-8-7
    Hip Ext 8-8-8-8-8-8-8-8
    Strict Press 35# 0-7-6-5-5-5-4-4

  3. Strict pull-ups ring (first 4 rounds), bar (next 4 rounds) – 14
    Goblet step-up – 45
    V-up – 60
    Bar dips with smallest band – 37
    Row @65 – 65
    Strict Press @65 – 37
    Good Morning @65 – 77

  4. Tabata WOD – everything strict
    Ring Pull-ups – 36 reps
    Goblet step-ups – 36 reps (55# KB, 24” box)
    Row (75# barbell) – 76 reps
    HSPU – 25 reps
    Hip Ext. – 58 reps
    T2B – 44 reps
    Ring Dips – 45 reps
    Total: 320 reps

  5. Wod
    85 hip ext (way better quality than Dave Ds)
    21 ring pu
    30 ring dip
    42 ttb
    60 goblet step up (35# 18” box working on ankle)
    85 bent over row 75#
    50 strict press 75#

  6. Rx in the following order
    KB Goblet Box Step Ups- 7,7,7,7,7,7,7,7
    56 reps
    Strict ring PU- 6,5,4,4,4,3,3,2
    31 reps
    Hip extensions- 10,10,10,8,8,8,8,10
    72 reps
    Strict ring dips- 5,5,5,3,3,2,2,2
    27 reps
    Strict T2B- 5,5,4,4,4,4,4,5
    35 reps
    Strict press #95- 6,7,6,5,4,2,2,3
    35 reps
    Bent Rows #95- 12,12,10,10,10,10,10,14
    88 reps
    TOTAL=344 reps

  7. WOD
    With 55# KB & 95# Barbell
    Strict HSPU’s=10-5-5-5-5-5-5-5=45 reps
    Strict Ring Pull-ups=6-5-5-5-3-3-4-4=35 reps
    Hip Extension=10-10-10-10-10-10-10-10=80 reps
    Goblet Step-ups=5-5-5-5-5-5-5-5=40 reps
    Strict T2B=5-5-5-5-5-5-5-5=40 reps
    Strict Bar Dips=10-7-7-7-7-7-7-7=59 reps
    Bent Over Row=8-8-8-8-8-8-8-8=64 reps
    Total Reps=363

  8. WOD strict tabata
    Hip extensions 29
    Ring Pull-ups 21
    HSPUs 9
    T2B 48
    Ring dips 17
    BB Rows 55# 94
    KB Gob stepups 38
    256 total reps

    Tabata abs

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