Posts Tagged ‘Tabata’


For reps:

“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee

Post reps to comments:

Advertisements

WEEK 5: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
Alternating Tabatas:

Walking Lunges
Box Jumps 24/20″
Burpees

Post reps to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise


WEEK 1: Day: 7

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
Alternating Tabata’s:

Pullups
Pushups
Air Squats
Situps

Post total score to comments:

Optional Post WOD:
1 Mile Easy Run or 1K Easy Row


WEEK 2: Day: 2

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

DE Lower Body:
Speed Squats (With Chains or Minibands): 45% of 1RM x 2 reps x 10 sets (#)
Speed Pulls (With Chains or Minibands): 45% of 1RM x 2 reps x 8 sets (#)

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
Alternating Tabata:

Squat Thrusts
Dumbbell Cleans 25/20#
Double Unders

Post number of reps per exercise to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise