WODs

Nothing assigned for September 24, 2020

Nothing assigned for September 24, 2020

Nothing assigned for September 24, 2020

"Tabata" - Deadlifts, Bar Facing Burpees and Toes-to-bars : 8 x 20 secs / 10 secs

Tabata Deadlift, 155/105 lbs Rest 1 min Tabata Bar Facing Burpee Rest 1 min Tabata Toes-to-bar The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

General Warm-up: -Row/Assault Bike/Run (3 mins) -Arm Circles (30 sec) -Wrist Rolls (30 sec) -Torso Rotations (30 sec) -Leg Swings (30 sec) -Bootstraps (1 minute) -PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) -PVC OHS 15 reps -Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) -Front Scale (4 sets of 15 secs each leg, alternating) -Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: -Jumping Air Squats -Hand Release Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Deadlift (empty barbell, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge to mid-shin Bar Facing Burpee - Perform 3-5 reps Toes-to-bar - Perform 3-5 reps *When finished performing all movements increase your barbell load and perform 3-5 reps at various loads up to starting weight. - 95/65 - 135/95 - 155/105

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"Tabata" - Dumbbell Deadlifts, Burpees and V-ups : 8 x 20 secs / 10 secs

Tabata Dumbbell Deadlift, pick load Rest 1 min Tabata Burpee Rest 1 min Tabata V-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

General Warm-up: -Row/Assault Bike/Run (3 mins) -Arm Circles (30 sec) -Wrist Rolls (30 sec) -Torso Rotations (30 sec) -Leg Swings (30 sec) -Bootstraps (1 minute) -PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) -PVC OHS 15 reps -Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) -Front Scale (4 sets of 15 secs each leg, alternating) -Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: -Jumping Air Squats -DB Floor Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Deadlift (light DBs, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge, bend knees to floor (one head of DB touching floor) Burpee - Perform 3-5 reps V-up - Perform 3-5 reps *When finished performing all movements increase your DB load and perform 3-5 reps at various loads up to starting weight. - medium load - workout load

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"Tabata" - Good Mornings, Burpees and V-ups : 8 x 20 secs / 10 secs

Tabata Good Morning Rest 1 min Tabata Burpee Rest 1 min Tabata V-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

General Warm-up: -Row/Assault Bike/Run (3 mins) -Arm Circles (30 sec) -Wrist Rolls (30 sec) -Torso Rotations (30 sec) -Leg Swings (30 sec) -Bootstraps (1 minute) -PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) -PVC OHS 15 reps -Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) -Front Scale (4 sets of 15 secs each leg, alternating) -Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: -Jumping Air Squats -Hand Release Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Good Morning - Perform 5-7 reps Burpee - Perform 3-5 reps V-up - Perform 3-5 reps

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"Tabata" - Deadlifts, Bar Facing Burpees and Toes-to-bars : 8 x 20 secs / 10 secs

Tabata Deadlift, 225/155 lbs Rest 1 min Tabata Bar Facing Burpee Rest 1 min Tabata Toes-to-bar The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

General Warm-up: -Row/Assault Bike/Run (3 mins) -Arm Circles (30 sec) -Wrist Rolls (30 sec) -Torso Rotations (30 sec) -Leg Swings (30 sec) -Bootstraps (1 minute) -PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) -PVC OHS 15 reps -Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) -Front Scale (4 sets of 15 secs each leg, alternating) -Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: -Jumping Air Squats -HSPU Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Deadlift (empty barbell, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge to mid-shin Bar Facing Burpee - Perform 3-5 reps Toes-to-bar - Perform 3-5 reps *When finished performing all movements increase your barbell load and perform 3-5 reps at various loads up to starting weight. - 95/65 - 135/95 - 185/135 - 225/155

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"Tabata" - Deadlifts, Bar Facing Burpees and Hanging Knee Raises : 8 x 20 secs / 10 secs

Tabata Deadlift, 95/65 lbs Rest 1 min Tabata Bar Facing Burpee Rest 1 min Tabata Hanging Knee Raise The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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