Tabata Burn

tabata

Strength

Bench Press (close grip) 15-12-9-6-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning

Tabata Row Calories
Tabata Sumo Deadlift High-pull, 42.5/30 kg
Tabata Lateral Burpee Over Barbell
Tabata Bench Press, 60/42.5 kg
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Saturday – 5th Aug Individual Allstar


Part A.

0-5 Build to a Solid (80%) Power Clean & Front Squat 3

5-8 Power Clean x 1
Front Squat x 3

New Set Every Min x 3 Increase weights each set.

@ the 8 min mark Max Hang Squat Cleans in 2 Mins 62.5/40

Part B.
250m Row
15 Burpee Over Rower
25 Power Snatches 35/25kg
10 Burpee Over Rower
15 Power Snatches 35/25kg
5 Burpee over Rower
5 Power Snatches 35/25kg

Part C. 10 Min AMRAP
Shoulder to Overhead 50/35kg
2-4-6-8-10 etc etc
100m Run Between sets
At the 7 Min Mark
Complete as many Pull-ups in the remaining time.

Mondayitis – 17/7/17

Strength/Skill
Part A

A. Squat Cleans 2’s
with
A2.False grip body rows and transitions

EMOM x 5
Part B
3 Hang Squat Cleans
3 Push Press

Conditioning
Part C.

In 5 mins of total work on a continually running clock

Person 1
2:30 Min Row for Max Meters

Person 2
AMRAP 2:30 of
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Person 3
Rest 2:30/active recovery assault bike

x 4


Allstar Saturday 15/7/17

Today is a team based workout. with 3 short but sweet WODS. All workouts for the 2017 Allstar affiliate series have been released so what better way to test the waters than to try the first 3.

In teams of 6. We will make teams or you will be grouped with people of similar ability or you can just workout with your buddies.

Workout 1
Chase-The-Ace-Logo-2015-highres1

“Chase the Ace”
FFF/MMM – All 3 ladies go first with a 1 min transition then the men will go.

Follow the leader style. The speed of your first athlete will determine how high you can climb the ladder

AMRAP – 6Mins of:
6-8-10-12-14-16 etc
Shoulder to Overhead 50/30kg
Run 25m
Boxjump Overs 20″

Workout 2
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“POPCORN”
MMM/FFF
Teams will be bouncing around in this workout with the aim of finishing with as much time as possible to earn time on the pullup bar. All 3 males go first then the women go at the 7 min mark.

On a 7 Min Running clock
PART A
Row 250m
15 Lateral Burpees
25 Power Snatches 35/25kg

Part B
Max Pullups in reminder of the time.

Workout 3
cyborg
“CYBORG”
Part A
In 4 Mins build to a max complex of 1 Clean + 3 Front Squats

Part B
Max Reps in 6 Mins of
Hang Squat Cleans 60/40kg
2 Min Per athlete

Remember that today no matter what ability we can scale weights and reps to accommodate everyone.