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Archives: Tabata

Monday, October 15, 2018

Tabata Intervals for reps:

  1. D-ball ground to over alternating shoulder – choose weight.
  2. Dumbbell push press – 45#/30#/hand.
  3. Rope knees to elbows
  4. Row (cals)

Coach’s notes:

Start at any movement. Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, September 27, 2018

WOD:

Tabata intervals for time and reps of:

  1. Dumbbell farmer’s carry – 50#/35#/hand
  2. Box Jumps – 24”/20”
  3. Dumbbell push press – 50#/35#/hand
  4. Dumbbell front rack support (hold) – 50#/35#/hand

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

 

 

 

Coach’s notes:

Post reps and time for carry and hold for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, July 17, 2018

WOD:

Tabata intervals for reps of:

  1. V Sit-ups
  2. Sumo Deadlift High Pull – 95#/65#
  3. Wallball – 20#/14#
  4. Ring Row

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
No Comments

Monday, February 26, 2018

Tabata Intervals for reps of:

  1.  Rope Knees to Elbows
  2. Push-ups with hand release
  3. Medicine Ball Cleans – 20#/14#
  4. Kettlebell Swings – 1.5/1.0 pood

 

Coach’s notes:

Post reps per round, per exercise and all totals to comments.

WOD Leaderboard
Comments: 3

Wednesday, January 10, 2018

Tabata Intervals for Reps of:

1. Wallballs – 20#/14#
2. Sumo Deadlift High Pull – 95#/65#
3. Ring Dips
4. Box Jumps – 24″/20″

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 3

Monday, November 6, 2017

Tabata intervals for reps of:

Ring support
Sumo Deadlift High Pull – 95#/65#
Sit-ups
Push Press – 95#/65#

Coach’s notes:

Post reps per exercise, per rounds and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, October 5, 2017

Tabata Intervals for reps:

  1. Handstand walk
  2. Dumbbell step-ups – 45#/30#/hand to 24”/20”
  3. Strict pull-ups
  4. Medicine ball cleans – 20#/14#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Wednesday, September 13, 2017

Tabata Intervals for reps of:

1. Push Ups
2. Box Jumps – 24″/20″
3. Knees to Elbows
4. Shuttle Run – 20 ft

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Saturday, August 19, 2017

Tabata Intervals for reps of:

1.  Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20#
2.  Double Unders
3.  Push-ups with hand release
4. Dumbbell Power Clean – 45#/30#/hand

Compare to Sunday, March 12, 2017

B.  Peg board or strict pull-up practice – 15 minutes.

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Tuesday, May 16, 2017

Tabata Intervals for reps of:

  1. Sumo Deadlift High Pull – 95#65#
  2. Bar Hang
  3. Medicine Ball Clean – 20#/14#
  4. Rings Hold

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5