Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Then, Press 5-5-5-5-5

Brutal team based workout involving tires, sleds, weightlifting, and basic gymnastics.

Movements will be decided upon arrival of athletes...

"Nutts"

For time:

10 Handstand push-ups

250/185 pound Deadlift, 15 reps

25 Box jumps, 30/24 inch box

50 Pull-ups

100 Wallball shots, 20/12 pounds, 10'

200 Double-unders

Run 400 meters with a 45/25lb plate

Weighted pull ups 3-3-3,  Max set of Push ups, or Handstand push ups then:

Four rounds for time of:

135/95 pound Deadlift, 12 reps

135/95 pound Front squat, 9 reps

135/95 pound Push jerk, 6 reps

Gymnastics part fourteen

We have new class times available for you!!!

Check out the schedule and rates section to see when they are.  There is open gym from 12-1 and an Elements class from 3:30 to 4:15 on Thursdays so bring it on in for that.  Remember that open gym does count as a class if you are a 3-day per weeker or a punch carder.  

800 meter run X 4

Rest as needed between efforts...