Power Clean 3 3 3 Rest Then 600 m Row, 50 Pull Ups, 40 G.H.D Sit Ups, 30 Thrusters, 20 Hang Cleans, 10 Burpees

* 95/75 RX

   

*New 9am class Wed. for month of August 

*Fri. Will be open gym for the 5pm hour, and a 6pm Olympic Weight Lifting Class

with Certified Olympic Lifting coach  Jerry A.

Squat Clean And Thrust 5 5 5 5 5 Rest Then Tabata Burpee

*No Pause from the bottom to overhead, No JERKS!!!

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Lose Fat, Get Fit in four minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable. This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport. The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.
The secret to making this effective is in your sprint interval is you have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

250m Run,50 Burpees,250m Run,100 Box Jumps, 250m Run, 200 Situps, 250m Run,400 Squats 250m Run

*may be performed with 2 - 3 people team,or single

Dead Lift 5 3 1 1 Rest Then 3 Rounds of 10 Dead Lifts 50 Double Unders

*225/155

If you cant do this yet, TRY HARDER!!!!!

Push Press 5 5 5 Rest Then "HELEN" 3 Rounds of 400m Run, 21 K.Bell Swings, 12 Pull Ups

*53/35

Joel finishing up a wod

Front Squat 3 3 3 Rest Then 3 Rounds Of 800M Run, 20 Wall Ball, 10 Burpees, 5 Power Snatch

*20/14 lbs Ball

*135/95 lbs

Atlas P.R. Board June 2010, Just a reminder since I can finally type this month we will have another morning hike on the 17th, at a secret location, see coach for details .

Hang Clean 3 1 1 Rest Then 4 Rounds Of 500m Row, 8 H.Cleans, 12 Ring Push Ups,16 KTE

*135/95

"Michael Jackson" 21-15-9 S.D.H.P. K.Bell, Thruster, Burpee

*75/55Bar

*52/35 K.B.

........and the highly anticipated winner is ......... Savanna Estrada  . It was close but she had the highest percent  . Please con graduate her when you see her,She has $300 bucks, and an xtra 30 days here at Atlas Fitness .

21 - 15 - 9 Dead Lifts, and Box Junps

225/185

25/20

Snatch 3 3 3 3 3 Rest Then "RANDY" 75 Power Snatch For Time

*75/55

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"FILTHY FIFTY"

50 Reps of all movements

box jumps 25"

jumping pull ups

K.B.S. 53lb

walking lunge

k2e

push press  45/35

back extension

wall ball shots

burpee

double unders

good luck ......

Front Squat 5 3 1 1 Rest Then 10 - 1 Reps Of Front Squat And Ring Dips For Time

*135/95

Shoulder Press 5 5 5 5 5 Rest Then 15 min. A.M.R.A.P. Of 150M Run 15 Double Unders

3 Rounds Of 1000m Row, 20 Pull ups, 30 Box Jumps

20"