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
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.
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)
TABATAs
HSPU’s
Single leg squat
Push-ups
Jumping lunges
*
20 min death by:
Up to 15 pull ups
Remaining burpee pull-ups
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!!!
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!
Chris, who is this chase? Think you can set me up for a date at the Brook? 😉
WOW! Nicely done Chase!!
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
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
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)
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!!
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.
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.
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.
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
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.
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…
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
Didnt count reps for tabata. Did my best.
Pull-ups: completed 14 rounds
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.
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
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
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
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.