Alternative Athletics: Tabata

5/15/2017

Warm up
2 Rounds
30 Jump Rope
10 Burpees

Tabata
8 rounds
20 seconds Hip Extension
10 second Rest
20 seconds Sit Up
10 second Rest
20 seconds Push Ups
10 second Rest

Recovery
Row 500 then:

3 Rounds
10 KB Swings
10 Box Jumps / Steps

1 Comment

5/15/2017 05:47:00 pm

233w
310w
365w
218m
280w
337m
415m
284m
272m
358m
249w-knee
243w-knee
233w-knee
307w-ghd su
400w-bp,he,as
196w-paralettes knee
269m-rx
312w-rx
207m-tx
264m-rx
242w-rx
345w-rx
307m-rx
238w-knee
214m-rx
387w-rx
383m-rx
255m-ghd sit up
132m-ktw
187w-knee
268w-rx
201m-knee
203w-knee
305m-rx
210m-rx
320w-rx
351m-rx
387m-rx
350w-rx
272w-rx
293w-pghd,knee
421w-rx
311w-rx
257m-rx
283w-rx

3rnds
40wb
40su
400meter run
19:52w-4#

10 min amrap
10wb
10su
10pu
4+6w-4#

Newbie
4+5w-10
Reshuffle
4+8w-10#

Max is
75w
75m
75w

Baseline
7:44m-grn

Netcom
60wb,30bbo,15calrow,30,60,15
23:37m
21:09m
23:24m

Abbate
29:35w-80

BenchW-5@45,75,95,115,125,135,145,150,150,150

Max snatch
80w

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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