Saturday 2015.02.21

 Andy and Trey get after those double-unders and push-ups.

BBG (off)
A) Hang Clean
1st: Heavy single (10 min)
2nd: 85% x 1 x 3 (5 min)

"85% x 1 x 3" means 3 singles performed at 85% (of your heavy single for the day). By itself, "1 x 3" means 1 set of 3 reps, but when preceded immediately by a percentage or a weight, such as the "85% x 1 x 3" of today's training, it means 3 sets of 1 rep each, i.e., 3 singles.

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Clean
3-3-2-2-1-1


Conditioning
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.


Finale
Spend 2 minutes in the couch stretch and 2 minutes foam/PVC rolling or lacrosse ball/barbell mashing.

Thursday 02/13/14

Remember - Stick around Saturday for the Running Clinic! Bring friends, have fun, get your run on!!!


Skill Work:
Plyos


Deadlift
5-5-5


"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.


Finale: Spend 2 minutes in the couch stretch and 2 minutes foam rolling.

Thursday 05/09/13

Press
2 x 5
1 x 5+



"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.

Finale: Spend 10 minutes mobbing (Thigh Mash, Bar Mash, shoulders)

Lauren and Lori working hard

Wednesday 06/16/10

Push Jerk/Split Jerk
5-5-5-3-3-3

Compare to 06/09/10.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.

Compare to 10/24/09.

"Super Couple" as Hanah calls them.

Becky and JT during "Barbara" 06/06/10.

Saturday 02/19/10

Time: 7:00 a.m.

Skill Work:

Kipping Pull-ups

Handstand Push-ups

"Tabata Something Else"

Complete 32 rounds of intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third intervals are sit-ups, and the last 8 intervals are squats. There is no rest between exercises.

Compare to 01/18/10.

Monday 01/18/10

Time: 8:30 p.m.


Back Squat
5 x 5

Compare to 01/04/10.



"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and finally the last 8 are squats. There is no rest between exercises.

Record your total number of reps.

Compare to 10/24/09.

Saturday 10/24/09

Time: 6:00 a.m.

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 32 intervals.

Note: This is different from how we score "Tabata This" and "Bottom-to-Bottom Tabata Squats" - in those two WODs, we just count the lowest score rep score from each exercise and add those four numbers to get our total score. This time, we count total reps.