Monday, February 22, 2021

The 9:30am class is canceled today.
Tabata Handstand push-ups MRX 2/4” Riser or Strict Press
Rest 1 minute
Tabata Single-leg squats MRX Goblet Squats
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping lunges MRX Alternating Lunge Steps
Rest 1 minute
Death by Pull-ups
1 Pull-up the 1st minute
2 Pull-ups the 2nd minute
3 Pull-ups the 3rd minute
4 Pull-ups the 4th minute
5 Pull-ups the 5th minute
 
……Continue adding a pull-up every minute until number can’t be reached in the minute. Switch to burpees or burpee pull-ups (only count the second digit of numbers after 10. For ex: if you fail on #13 then the next minute would be 4 burpees or 4 burpee pull-ups since it would be minute 14 and then for 15 you would do 5 burpees or 5 burpee pull-ups…etc.) once pull-ups are done and continue for a total of 20 minutes.
 
*Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.

23 thoughts on “Monday, February 22, 2021”

  1. Jeremy Fullingim

    TABATAs
    Strict DB press (35#)
    Goblet squats (55# KB)
    Push-ups
    Alternating lunges
    *
    20 min death by:
    Strict pull-ups: minutes 1-5
    Kipping pull-ups: minutes 6-13
    4 burpee pull-ups: only minute 14
    Burpees: minutes 15-20 (reps were 5-10)

  2. TABATAs
    HSPU’s
    Single leg squat
    Push-ups
    Jumping lunges
    *
    20 min death by:
    Up to 15 pull ups
    Remaining burpee pull-ups

  3. Jessica Van De Wiele

    Tabatas
    Strict HSPU w/ 2 abmats 6
    Goblet squats 35# KB 8
    Pushups 6
    Alt lunges 10

    Pull-ups
    1-13 pull-ups
    14-17 (4-7) burpee pull-ups
    18-20 burpees

    Thanks Dan!!! Speedy recovery Berry Family!!!

  4. Tabata’s-
    Strict HSPU- 3,3,2,2,2,2,2,2
    Pistol squats- 8×4
    Push up’s- 7×6, 1×8
    Jumping lunges- 8×8

    Death by pull ups-
    Made it through the set of 17

    Chase won’t post, so I’ll do it for him. Made it through all 20. Each set unbroken. Great work chase!

  5. Tabata
    Strict press 35# bar 5 reps x 8
    Goblet squats 4 x 8
    Push ups 4 x 8
    Lunges 4 x 8

    Pull ups
    1-2-3-4-4-2-2-2-2
    Burpees 10 x 2

  6. Tabatas
    HSPU – 3/rd
    Goblet Squats – 7/rd
    Push Ups – 6/rd
    Lunges – 8/rd
    Death by pullups – finished round of 16, then burpees 17 – 20

  7. Tabatas Rx:
    Strict HSPU- 5,5,5,5,5,5,5,5
    Pistols- 6,6,6,6,6,6,6,6
    Push-ups- 12,12,12,12,12,12,12,17
    Jumping Lunge- 16,16,16,16,16,16,16,16

    Death by Pull-ups
    Completed all 20 rounds
    (Unbroken through 17)

  8. Tabatas
    Wall Walks – 2,2,2,2,2,2,2,2 = 8
    Goblet Squats (55# KB) – 7,7,7,7,7,7,7,10 = 59
    Push-ups- 8,10,10,10,10,10,10,10 = 78
    Jumping Lunge- 8,8,10,10,12,12,12,12 = 84

    Death by Pull-ups
    Rds 1 thru 10 – completed (butterfly form felt good today)
    Rds 11 thru 20 – completed 10 burpees per minute (100 total)

    Awesome noon group today – thanks Dan!!

  9. Tabata’s-
    Strict HSPU – 6,6,6,6,6,6,6,8 = 50 reps
    Goblet squats (45#) – 8×6 = 48 reps
    Push up’s – 12,12,12,10,8,8,7,7 = 76 reps
    Plate (15#) Squats – 8×7 = 56 reps

    Death by Strict Chin Ups-
    Made it through the set of 11
    took minute 12 off, then finished with 5 GHD’s each minute until the end.

  10. Tabata’s-
    Kipping HSPU – 8,8,8,8,8,8,8,7 = 63 reps
    Goblet alternating lunge forward/revers and squat: (30#) 6,7,8,8,8,8,8,8, = 61reps
    Push up’s – 6×8 = 48 reps
    Jumping Lunges – 16,15,13,10,8,8,6,4 = 80 reps

    Death by Strict Chin Ups-
    Made it through the set of 9
    Kipping through the set of 15
    Burpees with remaining.

  11. Tabatas:
    Handstand holds (L shoulder isn’t liking presses right now)
    Pistols: averaged 6 per round I think
    HRPU: 6’s and then 8 on last 2 rounds
    Jumping split squats: 12 each round

    Death by: completed round of 12, unbroken through round of 10, then switched to burpees and made all of them. Yay.

  12. Tabata fun
    HSPU: 7-7-7-7-7-7-9-7-7
    Pistols: 10 every round
    Push-ups: 14-12-11-10-10-10-10-9
    Jumping lunges: 12-14-16-16-16-16-16-16 (next time do at least 16 every round)

    Death by pull-ups: completed
    Started to break up on round of 14 onwards, ripped on last round

  13. Tabata’s-
    Strict HSPU – 3 3 3 3 3 3 4 3 = 25 reps
    Goblet squats (55#) – 10 x 5, 8, 9, 8= 75 reps
    Push up’s – 10 x 6, 11 x 2 = 82 reps
    Jumping Lunges – 8 X 8 = 64 reps

    Death by Strict Pull Ups-
    Made it through the set of 11
    completed burpees and did sets of 5 butterfly PU’s from there.

  14. WOD
    Strict HSPU 2 ab Matts – 48
    Goblet squats 25lbs – 75
    Push ups (modified) – 52
    Jumping lunges- 100

    Pull ups (Got messy w/ modifications)
    •6 pull ups then I used a band to 10
    •6 Burpee pull ups till about then I used the ring one round then left it at burpees the rest…

  15. Shoulder Press @75
    10-8-8-6-6-6-5-5-4-4 = 62
    55# Goblet Squat
    8-8-8-8-8-8-8-8 = 64
    Push Ups
    8-8-8-8-5-5-5-5 = 52
    55# Goblet Reverse Lunge
    6-6-6-6-6-6-6-6 = 48
    Death by Strict Pull Ups
    Made it thru 8
    Rested min 9
    Death by Ass Bike
    10-15

  16. Tabata
    Hspu (strict, s and kip, k)
    5s, 5s, 5s, 5s, 5s, 5s, 3s+2k, 4K = 39reps
    Goblet squats (55#)
    6×8=48
    Pushups
    8×8=48
    Alternating lunges
    6, 8×6, 10 = 48

    Death by pull-ups:
    Unbroken through 11
    Finished round of 13
    Did 4 burpee pull-ups then went back to work.

  17. Tabatas
    Hspu strict with ab mat and 10# plate 7, 6, 6, 5, 5,5 5,5
    Pistols 6×8
    Push-ups 10,10,10,9,9,8, 8, 8
    Jumping lunges 12×6, 16×2

    Death by pull-ups—-unbroken thru minute 10
    Rip on right minute 14, rip on left hand minute 16 (stopped rep 10) Ugh! Want a redo!
    Finished With 10 burpees every minute for 4 minutes

  18. Tabatas
    Strict HSPU w/ 1 abmats- 2
    Pistols- 6 first two rounds then 4
    Pushups 4
    Alt lunges 6

    Pull-ups
    Ripped near end of round 15- finished that round then attempted round of 16 and only did 4 (not sure I would have made it through round 16 even if I didn’t rip)
    Bike cals until 20 min

  19. Tabata
    HPSUs: 5-5-5-5-3-4-4-2: 33
    Pistols (half w/5# plate under heal): 4-4-4-4-4-4-4-6: 34
    Push-ups: 8-7-7-7-7-7-8-8: 59
    Jumping Lunges: 12-12-12-12-12-12-14-16: 102
    Total Reps: 228

    Death by Pull-ups
    Unbroken through 13 then broken 14, 15, 16 ,17 but only made 15/18s
    Pretty happy with the pullups.

    Tabata abs

  20. TABATAs
    Strict HSPU’s: 6-6-6-6-6-6-7-7=50
    Single leg squat: 6-6-6-6-6-6-6-6=48
    Push-ups: 15-15-12-12-12-12-10-10=98
    Jumping lunges: 16-16-16-16-16-16-16-16=128
    Total=324

    Death by Pull-ups
    Made all 20 rounds
    Went unbroken through 17 then 18 (10-8), 19 (10-5-4) and 20 (5-5-5-5) with 8 seconds to spare.

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