Tabata Row Calorie

Tabata AbMat Sit-up

Tabata Squat Clean, 95/65 lbs

Tabata Pull-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Today’s tabata score is the total reps performed in all of the intervals.

Complete as many rounds as possible in 14 mins of:

6 Strict Handstand Push-ups

8 Kettlebell Swings 70/53

25 Double Unders

For 5 cycles: AMRAP in 3 mins of:

4 Clean & Jerks 115/80

8 Toes-to-bars

8 Goblet Squats 53/35

*Rest 1 min between each cycle. For each cycle continue the AMRAP.

3 rounds for time of:

Run 200 meters

12 Burpee Box Jumps 24/20

21 Pull-ups

5 rounds for time of:

12 Push Jerks 135/95

12 Back Squats 135/95

In teams of 2, with 1 partner working at a time, complete for time:

Row 600 meters

42 Thrusters 95/65

42 Burpee pull-ups

Row 600 meters

30 Thrusters 95/65

30 Burpee pull-ups

Row 600 meters

18 Thrusters 95/65

18 Burpee pull-ups

5 rounds for time of:

10 Deadlifts 185/125

16 Kettlebell Lunges 53/35

Single Arm Kettlebell Farmers Carry, 53/35 lbs, 200 ft (walk to end of driveway and back)

Bench Press 5-5-5-5-5

Then:

Complete as many rounds as possible in 10 mins of:

8 Push Press 115/80

30 Double Unders

8 Russian Kettlebell Swings 70/53

For time:

Row 1000/800 meters

Run 800 meters

50 Burpees

50 Pull-ups

50 Sit-ups

50 Wall Balls 20/14

As many reps as possible in 14 mins of:

3 Power Snatches, 75/55 lbs

3 Overhead Squats, 75/55 lbs

3 Toes-to-bars

6 Power Snatches, 75/55 lbs

6 Overhead Squats, 75/55 lbs

6 Toes-to-bars

9 Power Snatches, 75/55 lbs

9 Overhead Squats, 75/55 lbs

9 Toes-to-bars ...

Continue adding 3 reps each round to each movement until time expires.

Complete as many rounds as possible in 17 mins of:

12 Box Jump Overs 24/20

9 Hang Power Cleans 95/65

9 Push-ups

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Deadlifts 225/155

8 Burpee over Barbell

16 Air Squats

4 rounds, 1 min per station, for max reps of:

Row Calorie

Power Clean 155/105

Handstand Hold

Pull-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

2 rounds for time of:

50 Alternating Dumbbell Snatches 50/35

50 Wall Balls 20/14

The Gym will be CLOSED today due to the public holiday. We will resume normal hours on Thursday January 2nd.

Reminder: Open Gym 7:30am-10:00am only!

5 rounds for time of:

9 Power Snatches 95/65

12 Weighted Step-ups

15 Toes-to-bars

Warm up:

Thruster 3-3-3-3-3

Then:

18-15-12-9-6-3 reps, for time of:

Burpee Box Jump 24/20

Thruster 75/55

"12 Days of Christmas"

*Follow the same structure as the song....for example:

1. Run

2. Power Cleans, 1 Run

3. Burpees, 2 Power Cleans, 1 Run

4. Box Jumps, 3 Burpees, 2 Power Cleans, 1

Run

etc.......

For Time (32 min Cap):

1. Run 100 Meters

2. Power Cleans 135/95

3. Burpees

4. Box Jumps 24/20

5. Push-ups

6. Pull-ups

7. Toes to Bar

8. KB Goblet Squats 53/35

9. KB Swings 53/35

10. Wall Balls 20/14

11. Deadlifts 135/95

12. Handstand Push-ups

Complete as many rounds as possible in 15 mins of:

10 Wall Balls 20/14

10 Toes-to-bars

7 Burpees

Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

5 rounds for time of:

15 Push Jerks 95/65

15 Pull-ups

9 Power Cleans 95/65