Tabatas x3

Tuesday, July 24

Annie M. knocking out push ups

WOD: 3 tabata cycles: strict pull ups, push ups, bike for calories(complete all 8 rounds of one movement before moving on)

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls


box squats and a sprint

Thursday, April 19

The idea of the workout is to sprint hold a high pace throughout each movement. You should be able to complete the push ups rapidly(but correctly chest to deck and full extension at the top maintaining a rigid body position), clean and jerks in just a few sets, and go all out on the box jump overs. Scale as necessary like everything else we do. Common scales: Push ups = shorten range of motion, clean and jerk =lighten the load or depending on ability - use sandbags(either round ones or ones with handles) use dumbbells, use kettlebells. The point is its all scalable. Talk to a coach mention to them your limitations - thoughts/concerns and then get after it!

WOD: Row 500m, 20/15 push ups, 15 clean and jerks 185/135, 30 box jump overs

Strength1: 5x5 Box Squat(back) to at or slightly above parallel 65% of 1RM squat (use 12" box with mats or plates, benches if your tall)

Accessory: 3x12 walking lunge steps(AHAP, either barbell , db, kb, sandbag, weight vest, just go heavy - 6 lunges each leg)

Recovery: 1x100 banded good mornings


Saturday legs

Saturday, March 17

Reminder: Submit your scores for 18.4! Please do not wait until the last minute.

WOD: 5 rounds, 25 step ups(20 inches not weighted), 30 db lunges 50/35(at sides of your body), 25/15 push ups, 10/8 strict pull ups (scale this if needed by cutting the push up and pull up numbers down)

Strength: 5x4 OH squat @ 70%

Recovery: Coaches Choice