THURSDAY'S W.O.D

" RUSSIAN ROULETTE "

This workout is a twist of misery and pain !

These rounds are broke down into times.

5 Min - 4 Min - 3 Min

Each of these 3 different times are rounds,

So after the first 5 minutes, run 400 M , then take a 1 minute break, then the 4 minute round, run 400 M then take a minute break, and then the same with the 3 minute round !!!!

The exercises are as follow !

- Double Unders - 10

- "PISTOL" Sit-ups - 10 **

- Over-head press walk, 20 M

- Torso bag toss, 20 M

Repeat the exercises until time is up in your round !!!!

PISTOL SIT-UPS...

Using 2 dumbells to secure your feet, lie down in a sit up position, hold a medicine ball, perform the sit up , then follow through to stand upright !!!! then assume the sit up position again, and repeat !!

TUESDAY !!

TUESDAYS W.O.D.

Todays workout is for "TIME / ROUNDS"
Achieve as many rounds as you can in 15 minutes !!!!

- Double Unders - 10
- Thrusters - 10
- K.B Chest press - 10
- K2E - 10.

As many rounds as you can in 15 minutes !!!!

REMINDER.....

STILL LOOKING FOR PEEPS WHO WANT TO PUT A TEAM TOGETHER TO COMPETE IN THE ELEMENT CROSSFIT CHALLENGE THIS SEPTEMBER !!!!!

Drop me a line !!!!!

SATURDAY.

"TABATA & THE SUCK"

Today's class ( COMBAT FIT ) workout is going to be using a TABATA principle !!!!!

In partners everyone will do the circuit in a TABATA format, between exercises you will run 200 M then back to the next exercise, all exercises are done in pairs, providing on numbers.

.......

THURSDAY

THURSDAY'S W.O.D

5 ROUNDS !

- MED. BALL SQUATS. - 50

- BALL SLAMS - 50

- SPRAWL BALL - 50

- SKIP ( 200 rotations )

- UPRIGHTS - 50

This workout is easy........just as easy as passing a umbrella !!!

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

REMINDER.....SATURDAYS CLASS

REMINDER....

SATURDAYS CLASS WILL MEET BEHIND THE "TIMA" REAR ENTRANCE....

WE WILL DEPART FROM THERE...

PLEASE EMAIL ME TO CONFIRM YOU WILL BE THERE OR NOT...

THANKS..


http://www.t.a.c.t.concepts@gmail.com.

WEDNESDAY.

WEDNESDAY'S W.O.D.

For 5 Rounds.

- Front Squats x 15

- Revers Bench Press x 15

- Jack knife x 15

- Skip x 200 rotations.

1 MINUTE BREAK.

Then carry on, for a total of 5 rounds.

Adjust weight accordingly. Use a weight that forces you to push it to 15 reps, not a weight that is comfortable for 15 reps !!!!!!!!!

UPDATE

UPDATE FOR SATURDAY'S CLASS !

Saturday's class will be held at the "FITNESS PARK" off of Church St. We will meet up at the rear entrance of the club, outside ( TIMA )

If you have any question, contact me via email.
Karrie, please email me to confirm who will be coming if you can !!!

Thanks.
www.t.a.c.t.concepts@gmail.com

TUESDAY'S W.O.D.

" REPS & RIPP "

NO TIME ON THIS ROUTINE.

- BENCH PRESS ( 1 R.M )

- BENCH PRESS ( 20 reps, weight according )

- DEADLIFT ( 1 R.M )

- DEADLIFT ( 20 reps, weight according )

- SQUAT ( 1 R.M )

- SQUAT ( 20 reps, weight according )

Do this for 3 rounds.

SATURDAYS VIDEO

The video from Saturday's workout won't download for some reason......HOWEVER ...it is available on TACT's FaceBook page !!!!!!

Sorry !

MONDAY

MONDAY'S W.O.D

" CARDIAC CARDIO "

FOR TIME........

JOG / SPRINTS.

After every "100 M" sprint do 25 crunches and 25 Bicycles.

- Jog 1 lap, sprint 100 M

- Jog 2 laps, sprint 100 M

- Jog 3 laps, sprint 100 M

- Jog 4 laps, sprint 100 M

- Jog 3 laps, sprint 100 M

- Jog 2 laps, sprint 100 M

- Jog 1 lap, sprint 100 M.

REMEMBER..........

ABS after every sprint !!!!

Playin in the RAIN

Saturday's W.O.D.

Today's workout will involve some Tires, Ropes, Rain.....and a whole lotta SUCK !!!

Come out and play, 12:30, T.I.M.A club.

"KEEP TRAINING, KEEP TRYING & QUIT BICHIN"

F.G.B.............

FIGHT GONE BAD.

My buddy Jody got me to try this workout a long time ago, and the title says it all !!!!!!

FOR TIME !

- BOX JUMP

- PUSH PRESS

- SUMO HIGH PULL

- WALL BALL

- ROW.

1 MINUTE PER EXERCISE !

Do this for 3 rounds, taking a 1 minute break between rounds.

This workout was originally designed for B.J PENN, his coaches thought this workout would simulate a fight he had that was between G.S.P, I think we know how that turned out.....But it's still a brutal workout !

WEDNESDAY.

WEDNESDAY'S W.O.D !!

Today's workout is gunna suck !!!! So enjoy !

FOR TIME :

- Run 400 m

- "Cleans" 21 reps.

- Pull-ups 15 reps

- K.B Shoulder press 9 reps ( per side )

- Row 1 km

- B.W bench press 21 reps

- B.W deadlift 15 reps

- "Thrusters" 9 reps ( 45 / 95 )

- Skip, 500 rotations.

- B.W squats, 21 reps

- Burpees, 15 reps

- Turkish Get-ups, 9 reps.

Your choice of ABS to follow !!!!

Saturday's Shenanigans........

This past Saturday megan decided to show us some Tire Tossin !!!!

SATURDAY'S W.O.D

4 Rounds.....

- All 4 exercises are considered part of a round.

- Each round is 5 minutes.

EXERCISES...

- weighted overhead walk ( barbell + weight )

- Farmers carry ( K.B )

- Single arm deadlifts.

- skip 100 rotations.

Repeat this for 4 complete rounds, 5 minutes per round.

Thursday

THURSDAY'S W.O.D

Some good ole fashion cardio.

As always.....FOR TIME...

5 KM RUN

HUMP DAY

WEDNESDAY W.O.D

"POWER" for time

the circuits will go as follow.

for 5 minutes you will do as many reps as you can at a weight that works out to 80% of your max, unless otherwise stated.

Circuit 1.

Deadlift ( heavy )

Push-Ups ( 10 )

back and forth for 5 minutes.

Circuit 2.

Bent over rows ( 80% max weight )

"Clean" max reps ( 50% max weight )

Circuit 3.

BarBell curls ( moderate, 45lbs or less )

Plate rotations ( 25/35/45 ) for max reps.

These exercises are done back to back in each circuit.

If you have to take a break add the time on at the end of your 5 minutes to make up for time lost.

Take a 2 minute break in between each circuit.

THEN........

2.5 km run, and 75% max speed, at an incline of the same speed you're running !!!!!

TUESDAY....

TUESDAY'S W.O.D..........

Back into the "SWING" of things....

4 Rounds of ....

- K.B swings

- Uprights

- K2E

- Med.ball Twists

- Run 200m

One round is complete after you have done 21/15/9 reps.

EXECUTION......

Do the exercises as posted, for 21 reps each ex, then start back once you have finished the run, but this time do 15 reps, then run, then do 9 reps, then run.....THAT'S 1 ROUND !!!!

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

K2K

OP K2K WEEKEND

This weekends "OP K2K" was a great success. They managed to raise 75,000 $ ....

Lots of people came out for support, to spin, and some came out just to see what all the hype was about.....

Here are a few pics of some of the boys...and girl......from T.A.C.T...........

!!! FRIDAY !!!

FRIDAY....

REST ........

In preparation for the "OP K2K" this weekend !!!!
Be sure to come out and support the troops spinning this weekend , as well as the V.I.P's who will be there to speak and spin along with us !!!!!

DA FIDDY !!

IT'S BAAAACK........

" FILTHY FIFTY "

This is by far one of the hardest workouts I have ever done.

not only is there 10 different exercises, but there is a rep count of 50 per exercise, and it's for TIME !!!!!!!

This is all you have to do !!!

- BOX JUMPS X 50

- J.P.U X 50 (JUMPING PULL-UPS)

- K.B SWINGS X 50

- LUNGES X 50

- K2E X 50

- PUSH PRESS X 50

- BACK EXTENSION X 50

- WALL BALL X 50

- BURPEES X 50

- DOUBLE UNDERS X 50

So, that doesn't seem to bad....does it ???

my last attempt at this was 21 minutes, any takers.....???

TIMING : 19:30 FIELD HOUSE !

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

WEDNESDAY W.O.D.

POWER DAY...

- Weighted over head walk ( 45 / 115 )- 20 M

- Burpees - 20 rep

- Jack-knifes - 15 rep

- 1 minute break

Do this for 5 rounds.

THEN

- Single arm deadlifts ( 45 / 115 ) - 10 rep

- K2E - 15 rep

- K.B chest press ( 10 / 35 ) - 20 rep

- 1 minute break.

Do this for 5 rounds.