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Tabata Something Else

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps @ 72.5%
#2: 5 reps @ 77.5%
#3: 5 reps @ 82.5%

Lift every 4 minutes

WOD: Conditioning
Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where:
• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups, and finally,
• the last 8 intervals are squats.

There is no rest between exercises.

Finish: Cool Down
400m Run (not for time)

Carousel

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Skill/Strength: Strength
Overhead Squat for load:
#1: 7 reps
#2: 5 reps
#3: 3 reps

Lift every 4 minutes.
Progressive loading. Compare to 5 NOV. Add weight to all lifts.

WOD: Conditioning
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps

Compare to 26 JUL.
Time Cap: 20 min

Finish: Gymnastics
Complete 30-50 Dips in as few sets as possible

Back Squat

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Skill/Strength: Strength
Push Press for load:
#1: 7 reps
#2: 5 reps
#3: 3 reps

Lift every 4 minutes.
Progressive loading. Compare to 5 NOV. Add weight to all lifts.

WOD: Strength
Back Squat for load:
#1: 5 reps @ 72.5%
#2: 5 reps @ 77.5%
#3: 5 reps @ 82.5%

Lift every 4 minutes.

Finish: Intensity
4 Min of:
35 / 25 Cal
Max Hang Power Cleans (75/55#) in remaining time

DB KB Work

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%

Lift every 4 minutes

WOD: Conditioning
Complete 5-7 reps of each every two minutes (20-28 reps total) for 20 Minutes

KB Swing (2x 53/35)
KB Clean
KB Front Squat
KB Push Press

Finish: Gymnastics
3-5 Around the bench handstand walks

11.1

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Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%

Lift every 4 minutes.

WOD: Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
• 30 Double-unders
• 15 Power snatches (75/55#)

Finish: Endurance
Max unbroken wall balls. Resting or dropping the ball ends the set.

To The End

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Skill/Strength: Strength
Floor Press for load:
#1: 7 reps
#2: 5 reps
#3: 3 reps

Lift every 4 minutes.
Progressive loading. Sets should be moderately heavy (last rep should be challenging).

WOD: Conditioning
400m Run
Then
1-2-3…10 Power Clean (165/115)
10-9-8…1 Box Jumps (24/20)
Then
400m Run
Time Cap: 26 min