Thursday, January 23, 2020

“Team Mork and Mindy” by DB
15min AMRAP:
-5 G2O (P1) slap hands
-1 Rd Cindy (P2) slap hands/switch
-1 Rd Cindy (P1) slap hands/switch
-5 G2O (P2) slap hands
*continue pattern; alternating/take turns one works, one rests*
Loads = 135/95 RX+165/115 MRX115/75
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
1 Round = 5 G2O & 1 Rd Cindy

**NEW end of winter apparel is now available! Click HERE to order yours today!**

Wednesday, January 22, 2020

6min AMRAP:
-800m Run or Row or 2km A-Bike
-20 KBS 55/35# RX+70/55# MRX 45/25#
-Max KB Goblet Lunges (alt legs stationary)
Rest 2min
4min AMRAP:
-400m Run or Row or 1km A-Bike
-10 Deads 155/105 RX+ 185/125
-Max Hang Squat Cleans MRX 115/75
Rest 2min
2min AMRAP:
-200m Run or Row or 0.5km A-Bike
-Max Back Squats

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*
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