AMRAP 15 MIN
200 METER RUN
21 HANG POWER CLEANS (95#/65#)
15 T2B
9 RING DIPS
THEN…
FIND A 3RM
PAUSE BACK SQUAT
2017 02 26
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
2017 02 24
2017 02 23
3 ROUNDS
1 MIN: ASSAULT BIKE FOR CALORIES
1 MIN: DB CLUSTERS (50#/35#)
1 MIN: TOES TO BAR
1 MIN: REST
*Our 6pm class will be doing 17.1! Please come out and watch the Live announcement with us at 5pm, then hang around to help judge those who plan to do the workout at 6pm. If you can’t make Thursday night, we will also be doing the workout every Saturday morning at 9am. Come early if you want to be in the first heats
2017 02 22
AMRAP 12 MIN
6 POWER SNATCHES (135#/95#)
12 CTB PULL UPS
18 BOX JUMPS (24″/20″)
THEN…
5 SETS
250 METER SPRINT ROW
REST NO MORE THAN 2 MIN BETWEEN
2017 02 21
AMRAP 13 MIN
5 BAR FACING BURPEES
10 POWER CLEANS (115#/85#)
20 ALT PISTOLS
40 DOUBLE UNDERS
THEN…
TEAMS OF 2
FOR TIME
60 CLEAN & JERKS (225#/155#)
2017 02 20
Tabata
5 ROUNDS
20 SECOND MAX WALL BALLS (30#/20#)
10 SECONDS REST
20 SECONDS MAX KETTLE BELL SWING (70#/53#)
10 SECONDS REST
20 SECONDS MAX HAND RELEASE PUSH UPS
10 SECONDS REST
20 SECONDS MAX SDHP (95#/65#)
10 SECONDS REST
THEN…
FIND A 1RM
BACK SQUAT
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
2017 02 19
PARTNER “JACK” (Teams of 4)
AMRAP 20 MIN
10 PUSH PRESS (115#/85#)
10 KBS (53#/35#)
10 BOX JUMPS (24″/20″)
THEN…. IMMEDIATELY INTO
10 MIN TO ESTABLISH A 1RM
POWER CLEAN + FRONT SQUAT + SPLIT JERK
2017 02 17
AMRAP 15 MIN
30 Front squats (135#/95#)
30 T2B
30 push jerks (135#/95#)
30 pull ups
REST 5 MIN, Then…
EMOM 10 MIN
3 SQUAT SNATCHES
2017 02 16
“HEAVY DIANE”
21-15-9
DEADLIFT (315#/225#)
STRICT HSPU
REST 3 MIN
“HEAVY FRAN”
21-15-9
THRUSTER (135#/95#)
CTB PULL UPS
2017 02 15