“Tabata These”

Burpees
KB Swings (50/35)
Stationary Lunges (Alternating)
Toes to Bar

Rx+ (70/53)

-Rest 1 minute between movements.

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

3 rounds not for time of:

16 Landmine Twists
120′ DBall Carry (AHAP)

Schedule:

Bring a Friend Day is today- Thursday, May 23rd. This will be a free class for our friends and they are welcome to attend any class. 

“Health is not simply the absence of sickness.”

With a 20 minute continuously running clock: 

1000 M Row/1.5 mile Bike

In the time remaining complete as many rounds and reps as possible of:

2 Rope Climbs
8 Bench Press Reps (185/105)
40 Double Unders

3 rounds not for time of:

20 Single-arm KB Strict Presses (10 each side)
16 Pallof Presses (8 each side)
Max reps Chin-ups

“Gratitude is the gateway to joy.” 

For time:

800 Run (MMS)
30 Power Clean and Jerks (135/95)

1) 4 rounds not for time of:

15 Hip Extensions
:45 second plank hold
:30 second side plank (each side)

Schedule:

-Bring a Friend Day will be Thursday, May 23rd. This will be a free class for our friends and they are welcome to attend any class. 
-No Barbell on Saturday, May 25th
-There will be one workout on Memorial Day, May 27th at 9AM. 

“A mistake that makes you humble is better than an achievement that makes you arrogant.”~Unknown

5 rounds for time of:

5 Power Snatches (135/95)
10 Box Jump On and Overs (24/20)
20 Wall Balls (20/14)

1) Sumo Deadlift 3×10 (across)

“Always remember the time when you wanted what you currently have.”

Rest Day

Max distance Farmer’s Carry in 12 minutes (50/35…MHS Track)
*every time you break complete 10 push ups

1) Devote 12 minutes to ONE skill

“Never whine. Never complain. Never make excuses.”~Ben Bergeron

As many reps as possible in 8 minutes of:

Max reps alternating DB One-Arm Snatches (70/50)

*at the start of each minute complete 5 burpees
(the workout begins with 5 burpees)

1) 5 rounds not for time of:

25 M Prowler Push (AHAP)
5 Tire Flips (AHAP)

“If you can’t pronounce it, don’t eat it.”~Common Sense