Tabata Monday

Full Tabata of Each Movement
8 Rounds – 20 seconds of work, 10 seconds of rest

Tabata Double Unders
*Rest 1 Minute
Tabata Push Ups
*Rest 1 Minute
Tabata Box Jumps
*Score is total reps between all 3 rounds

1/26 Endurance WOD (7:45am)

3 Rounds for Time
800 Meter Row
20 Box Jumps (24/20)
25 Kettlebell Swings (50/35)
30 Air Squats

1/26 Community WOD (10:00am)

3 Rounds for Time
400 Meter Row
15 Box Jumps (24/20)
20 Kettlebell Swings (50/35)
25 Air Squats

Turkish Getups

Turkish get-ups
3-2-1-1
*Reps are each arm: 3 on each arm, 2 on each arm, 1…
*Weight is athlete’s choice

30-15-30

4 Rounds for Time:
30 Double Unders
15 Hang Power Clean (95/65)
30 Sit-ups

Front Squat 4×5

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%

HS Walk Practice

15 Minutes of Handstand Walk Practice
* Drills – Downward dog push-ups, kick ups, shoulder taps, wall walks, walking into wall

BBJ & KBS EMOM

16 Minute Alternating EMOM:
Minute 1 – 8 Burpee Box Jumps
Minute 2 – 16 Kettlebell Swings (50/35)
*Alternate between BBJs and KBS every minute, on the minute. Rest the remainder of each minute.

3 Sets of Pull-ups

3 Sets of Max Strict Pull-ups
* Rest 2 minutes between sets
* Mods – Negative pull-ups, banded pull-ups, ring rows
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