Tuesday, January 21, 2020

** ATTENTION 9:30AM & NOON CLASSES, 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. WE WILL STILL BE AT THE GYM TO RUN CLASSES BUT PLEASE BE AWARE**
 
“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*

Saturday, January 18, 2020

“Raise the Roof” by DB
For Time: 
-200m Run
-20 HSPU
-200m Run
-20 Split Clean & Push Press (alt legs)
-200m Run
-20 Hang Split Snatch (alt legs)
-200m Run
-20 Split Jerk (alt legs)
-200m Run
-20 S2O 115/75 RX+135/95 MRX 95/65
Rest 1min
Finisher:
-Max Handstand Hold on Wall

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