” Rotating Tabata ”
32 Round Tabata (:20on / :10off)
A) Air Squats
B) Push-Ups
C) Sit-Ups
D) Plank Rows
* Rest 1 Minute at the completion of ever 8 Rounds *
- Athletes will rotate from A-B-C-D until all 32 rounds are completed
“ Mama Mia “
For Time:
800m Run
- Into -
10 Rounds of
9 SA Deadlifts
7 SA Front Squats
5 SA Shoulder To Overhead
- Into -
800m Run
“Dork”
6 rounds for time of:
60 Double Unders
30 KBS (53,35)
15 Burpees
" Quarantine Gone Bad "
3 Rounds of:
1:00 Max Jump Squats
1:00 Max Russian Twists
1:00 Max Odd Object Swings
1:00 Max Jumping lunges
1:00 Max Plank Pull Throughs
1:00 Rest
" Murder Hornet "
A) AMRAP 7:
1/1, 2/2, 3/3, 4/4....
DB Snatch + Thruster (Alternating)
Burpee Over Dumbbell
* Continue to add 1 rep to both movements per round until time is up *
- Rest 3 Minutes -
B) For Time:
# of full rounds from A back to zero for time
Example:
A) Score = 9+5 (9 Full Rounds)
B) For Time = 9/9, 8/8, 7/7....1/1
”Big Luck Of The Irish”
Establish 5 Minutes in a plank
- 10 Push-Ups every break
INTO
Establish 4 Minutes in a 6” hold
- 15 Abmat Sit-Ups every break
INTO
Establish 3 Minutes in a wall sit
- 10 Push-Ups every break
"Nancy"
5 RFT:
400m Run
15 Overhead Squats (95/65)
* There will be odd object modifications available *
“ Hans Solo ”
For Time
30-20-10 of:
Odd Object Facing Burpee
V-Ups
Odd Object Squat Clean
" Kevlar "
AMRAP 18:
5 DB Row Right
10 Push-Ups
5 DB Row Left
10 Air Squat
200m Run
" Polk High "
4 Rounds For Time:
800m Run
35 Abmat Sit-Ups
35 Russian KBS (70,53)
" Ghost Pepper "
75 Spice Complexes For Time:
* Spice Complex = 1 SA Devils Press + 2 OH DB Step Back Lunges *
"Tabata Thursday"
5 Movement Tabata (8 Rounds of :20on/:10off)
A) Hollow Rocks
B) Plank Pull Throughs
C) Flutter Kicks
D) Supermans
E) Leg Raises
* Rest 1:00 Between full tabatas *
"Falkor"
3 RFT:
400m Run
15 Burpees
400m Run
15 Push-Ups
" Black Iron "
AMRAP 22:
22 Alternating Hang DB Snatch (50,35)
22 Abmat Sit-Ups
22 Alternating Hang C&J
22 Tuck Kick-Outs
"Artax"
OTM x 25:
1) Max Lateral Hops
2) Max Front Loaded Good Mornings
3) Max Jump Squats
4) Max Side Plank (:30 Right / :30 Left)
5) Rest
“ Zip Tie ”
AMRAP 14:
1-2-3-4…Odd Object Ground To Overhead
2-3-4-5...Hand Release Push-Up
3-4-5-6..Abmat Sit-Ups
* Flow = Athlete will complete 1 Odd Object Ground To Overhead followed by Two Hand Release Push-Ups and then Complete the round with 3 Abmat Sit-Ups. Athletes will continue to add one rep to each movement per round for 14 minutes.
“ Four Four Forty “
AMRAP 24:
400m Run
40 OH Lunges
400m Run
40 Plank Transfers
400m Run
40 Odd Object Squat Cleans
"Lockdown Benchmark"
On a 12:00 Clock
A) 21-15-9 of:
Odd Object Thrusters
Shoulder Taps (R+L=1)
* 75 Double Unders after each round *
- In Remaining Time -
B) Max Burpees Over Odd Object
" Asphalt Mixer "
On The 3:00 x 7 Rounds
400m Run
15 KBS
* Rest The Remaining Time *
“ Peking Duck ”
For Time:
10 Burpees
25 Shoulder Taps
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges (25 Each Leg)
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
100 Air Squats
