Good Ol' Tabata today. If you don't know Tabata, you will. First, some practice on Rowing and Double Unders.
Skill Work 10 - 15 Minutes:
Row Technique - Pacing, Damper Settings, and Positioning for Pulling (think: Core to Extremity)
Double Unders - Rhythm, NOT excessively pulling your feet up behind you, Hand Positioning for Rotation (think: Small Circles are faster than Big Circles)
Then...
Tabata Mixerrrrr!!!
8 Rounds of each (4 Minutes each), completing all rounds of each movement, before moving on to the next. For larger classes, we will run heats, starting later heats a round behind (approx. 30 secs).
1 Round is 20secs of work & 10secs of rest
Row For Calories
Goblet Lunges (53/35)
Toes2Bar
Double Unders
*Today, your score will be your TOTAL for each movement, so just keep a running total on each one. You will have four different scores today. The Goblet Lunges will NOT be Walking Lunges, you will Lunge FORWARD, and return to your starting position, while holding a Kettlebell. Holding the Kettlebell will be similar to a Goblet Squat, except... it's a Lunge today. :-) If you cannot complete Toes2Bar, you perform the most difficult version of a Hanging Leg Raise you are capable of. If you must perform Single Unders, instead of Doubles, every 2 Single Unders will count for 1 Double Under. Your 10 seconds of rest, after the last round of the movement you just completed, will be your ONLY transition time to get to the next movement, so move fast!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Tabata. Show all posts
Showing posts with label Tabata. Show all posts
2014-10-09
2014-08-15
FRIDAY WORKOUT
Skill/Power 15 - 20 Minutes:
Muscle Clean - Start with the Hang Muscle Clean, then move to the floor when you can no longer catch the barbell without re-dip. Practice receiving the barbell on the shoulder with little, or no, re-dip for the catch. Work your way up to around 60% of your 1RM Power Clean, still focusing on minimal re-dip. Getting better at this method of Clean will help reduce your times, when testing yourself, and in competition. If the weight being light enough you will be able to cycle through faster, while maintaining good positioning through the workout.
Then...
Tabata Mash-up
16 Tabata Cycles (8 total minutes)
1) Hang Muscle Clean (135/95)
2) Front Plank Hold
3) Right Side Plank Hold
4) Left Side Plank Hold
*You will switch exercises every Tabata cycle, going down the list 4 total times. Your score will be your total Hang Muscle Cleans. ONLY use 40% - 45% of your 1RM Power Clean for the Hang Muscle Cleans.
Muscle Clean - Start with the Hang Muscle Clean, then move to the floor when you can no longer catch the barbell without re-dip. Practice receiving the barbell on the shoulder with little, or no, re-dip for the catch. Work your way up to around 60% of your 1RM Power Clean, still focusing on minimal re-dip. Getting better at this method of Clean will help reduce your times, when testing yourself, and in competition. If the weight being light enough you will be able to cycle through faster, while maintaining good positioning through the workout.
Then...
Tabata Mash-up
16 Tabata Cycles (8 total minutes)
1) Hang Muscle Clean (135/95)
2) Front Plank Hold
3) Right Side Plank Hold
4) Left Side Plank Hold
*You will switch exercises every Tabata cycle, going down the list 4 total times. Your score will be your total Hang Muscle Cleans. ONLY use 40% - 45% of your 1RM Power Clean for the Hang Muscle Cleans.
2014-06-14
SATURDAY WORKOUT
Team Tabata Mash-up!
In Teams of 2:
Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)
*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.
In Teams of 2:
Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)
*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.
2013-09-22
SUNDAY WORKOUT
Strength Test
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press
You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.
Then...
Tabata Mash-up
8 Rounds Each, Alternating between:
Sumo Deadlift High Pull (75/55)
Air Squats
*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press
You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.
Then...
Tabata Mash-up
8 Rounds Each, Alternating between:
Sumo Deadlift High Pull (75/55)
Air Squats
*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)
2013-08-15
THURSDAY WORKOUT
Sh!t It's Math After Tabata?
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
2013-07-15
MONDAY WORKOUT
15 Minutes:
Bench Press
5 - 5 - 5 - 5 - 5 @80%
*Stick with 80% today. As always, track your stats, and stay away from bicep curls in the squat racks. :-)
Then...
10 Rounds of Tabata
Double Unders (Singles are worth 1/2 point)
Mountain Climbers
*You will alternate between these two movements, going back and forth, doing each for 5 Rounds. Your score will be your TOTAL number of repetitions for both movements; no gaming it today, just go for max points. Just keep a running total of your score in your head, or quickly write it down during your 10 seconds of rest.
Bench Press
5 - 5 - 5 - 5 - 5 @80%
*Stick with 80% today. As always, track your stats, and stay away from bicep curls in the squat racks. :-)
Then...
10 Rounds of Tabata
Double Unders (Singles are worth 1/2 point)
Mountain Climbers
*You will alternate between these two movements, going back and forth, doing each for 5 Rounds. Your score will be your TOTAL number of repetitions for both movements; no gaming it today, just go for max points. Just keep a running total of your score in your head, or quickly write it down during your 10 seconds of rest.
2013-01-27
SUNDAY WORKOUT
15 Minutes:
Box Squat Box Jumps
3-3-3-3-3
*Percentages for these should look like 60-70-80-85-90% of your 1RM Box Jump. For these, you will take a 12" Box (if you're especially short or tall, adjustments will be made) and squat to it, then on the way out of the bottom of your squat, you will explode into your Box Jump, completing 3 reps in this fashion, for each set. Obviously, an approach will not be used for your Box Jump, as you will be squatting each rep.
Then...
4 Total Minutes of Tabata Fun!
2 Rounds:
Alternating Single Leg Tabata Single Unders
20 Seconds Left Leg
10 Seconds Rest
20 Seconds Right Leg
10 Seconds Rest
Directly into...
2 Rounds:
Alternating Sides Tabata Plank Holds
20 Seconds Left Side
10 Seconds Rest
20 Seconds Right Side
10 Seconds Rest
Box Squat Box Jumps
3-3-3-3-3
*Percentages for these should look like 60-70-80-85-90% of your 1RM Box Jump. For these, you will take a 12" Box (if you're especially short or tall, adjustments will be made) and squat to it, then on the way out of the bottom of your squat, you will explode into your Box Jump, completing 3 reps in this fashion, for each set. Obviously, an approach will not be used for your Box Jump, as you will be squatting each rep.
Then...
4 Total Minutes of Tabata Fun!
2 Rounds:
Alternating Single Leg Tabata Single Unders
20 Seconds Left Leg
10 Seconds Rest
20 Seconds Right Leg
10 Seconds Rest
Directly into...
2 Rounds:
Alternating Sides Tabata Plank Holds
20 Seconds Left Side
10 Seconds Rest
20 Seconds Right Side
10 Seconds Rest
2012-11-04
SUNDAY
"Tabata Annie"
50-40-30-20-10 of:
Double Unders
Sit-ups
*This will be completed in Tabata fashion, completing 20 seconds of work at a time, then resting for 10 seconds before completing more of the workout. Your score will be how many Tabata rounds, and additional seconds, it took you to complete "Tabata Annie". For the Sit-ups, you may weight your feet, and/or use an Ab-Mat if you like.
Any additional time left over after the workout will be spent working on your least favorite gymnastic skill. Least.Favorite. :-)
50-40-30-20-10 of:
Double Unders
Sit-ups
*This will be completed in Tabata fashion, completing 20 seconds of work at a time, then resting for 10 seconds before completing more of the workout. Your score will be how many Tabata rounds, and additional seconds, it took you to complete "Tabata Annie". For the Sit-ups, you may weight your feet, and/or use an Ab-Mat if you like.
Any additional time left over after the workout will be spent working on your least favorite gymnastic skill. Least.Favorite. :-)
2012-08-11
SATURDAY
Tabata Switch Up
20 seconds of work, followed by 10 seconds of rest for 16 cycles. You will switch stations after every cycle.
Station 1: L-Sits Between Boxes or on Rings
Station 2: Hollow Holds
Station 3: Hanging L-Sit From Pull-up Bar
Station 4: Front Plank
...go back to Station 1...
*Your score is how many Stations you successfully complete for all 20 seconds.
20 seconds of work, followed by 10 seconds of rest for 16 cycles. You will switch stations after every cycle.
Station 1: L-Sits Between Boxes or on Rings
Station 2: Hollow Holds
Station 3: Hanging L-Sit From Pull-up Bar
Station 4: Front Plank
...go back to Station 1...
*Your score is how many Stations you successfully complete for all 20 seconds.
2012-07-02
MONDAY WORKOUT
SKILL: 5-10 minutes
Press Technique (Bar Only)
* Ribs down, shoulders back and abs and hips tight!
(Just 3 reps at a time so we don't take away from the heavy sets X 2-3 sets)
STRENGTH: 20 minutes
Press (No Leg Drive)
5-5-5-5
* Once you finish your technique work with your bar immediately start your first set of five... Looking for the greatest load possible on the FINAL set only...
WORKOUT: 4 minutes
Tabata Toes 2 Bar OR AbMat Sit Ups (Pick the hardest version you can do)
* 8 Rounds of 20 secs work / 10 secs rest for CONSISTENCY so pick a specific number of reps you can get for all eight rounds...
POST WOD:
Tons of hips & hamstring mobility work (5 minutes at least!)
POST BEST WEIGHT AND LOWEST ROUND SCORE TO COMMENTS
Press Technique (Bar Only)
* Ribs down, shoulders back and abs and hips tight!
(Just 3 reps at a time so we don't take away from the heavy sets X 2-3 sets)
STRENGTH: 20 minutes
Press (No Leg Drive)
5-5-5-5
* Once you finish your technique work with your bar immediately start your first set of five... Looking for the greatest load possible on the FINAL set only...
WORKOUT: 4 minutes
Tabata Toes 2 Bar OR AbMat Sit Ups (Pick the hardest version you can do)
* 8 Rounds of 20 secs work / 10 secs rest for CONSISTENCY so pick a specific number of reps you can get for all eight rounds...
POST WOD:
Tons of hips & hamstring mobility work (5 minutes at least!)
POST BEST WEIGHT AND LOWEST ROUND SCORE TO COMMENTS
2012-04-30
MONDAY WORKOUT
SKILL: (10 Minutes)
Tall Clean (No Hip Drive, Shrug & Pull Down Under The Bar.. Click For A Video)
3-3-3
* Goal ISN'T To Go Heavy, But Instead To Learn When To Start Your Pull UNDER The Bar During Your Clean...
(Add Some Weight Each Set, But Don't Overdo It)
POWER: (20 Minutes... Once Time Is Up We're Moving On So Make Sure You Keep Up!!)
3 Position Clean
(5-6 Total Sets For Max Load)
* Each Set Consists Of THREE Total Reps, BUT Each Rep Will Start & Finish In A Different Position...
HERE IS THE BREAKDOWN FOR EACH REP OF THESE SETS:
Rep One - Hang Power Clean (Pick The Bar Up First Then Slide To Mid-Thigh & Catch High)
Rep Two - Power Clean (Bar Starts From The Floor & Finishes In A High Catch)
Rep Three - Full Clean (Bar Starts From The Floor & Finishes In A Full Squat Catch & Stand)
WORKOUT: (4 Minutes)
Tabata Clean & Overhead (You Can Press, Push Press OR Push Jerk)
* 8 Total Rounds *
(Tabata Is 20 Seconds Of Max Reps Followed By 10 Seconds Of Complete Rest Per Round)
** Use EXACTLY 50% Of Your Heaviest Load Achieved On Your 3 Position Clean **
POST ALL RESULTS TO COMMENTS
Tall Clean (No Hip Drive, Shrug & Pull Down Under The Bar.. Click For A Video)
3-3-3
* Goal ISN'T To Go Heavy, But Instead To Learn When To Start Your Pull UNDER The Bar During Your Clean...
(Add Some Weight Each Set, But Don't Overdo It)
POWER: (20 Minutes... Once Time Is Up We're Moving On So Make Sure You Keep Up!!)
3 Position Clean
(5-6 Total Sets For Max Load)
* Each Set Consists Of THREE Total Reps, BUT Each Rep Will Start & Finish In A Different Position...
HERE IS THE BREAKDOWN FOR EACH REP OF THESE SETS:
Rep One - Hang Power Clean (Pick The Bar Up First Then Slide To Mid-Thigh & Catch High)
Rep Two - Power Clean (Bar Starts From The Floor & Finishes In A High Catch)
Rep Three - Full Clean (Bar Starts From The Floor & Finishes In A Full Squat Catch & Stand)
WORKOUT: (4 Minutes)
Tabata Clean & Overhead (You Can Press, Push Press OR Push Jerk)
* 8 Total Rounds *
(Tabata Is 20 Seconds Of Max Reps Followed By 10 Seconds Of Complete Rest Per Round)
** Use EXACTLY 50% Of Your Heaviest Load Achieved On Your 3 Position Clean **
POST ALL RESULTS TO COMMENTS
2012-02-09
THURSDAY WORKOUT (First WOD At 61st & Center!)
5:30 & 6:30PM Classes Tonight
SKILL:
Kipping Pull Ups (15 Minutes)
* We Finally Have Access To A Pull Up Rig Again So Let's Take Advantage Of It... Use Band Assistance, As Needed, But Strive For 5+ Solid Reps Per Set...
SKILL/STRENGTH:
Hang Squat Snatch (20 Minutes)
3-3-3-3-3-3
* Work With Lighter Weights Or Attempt A New PR... However, You Are Required To IMMEDIATELY Pull Yourself Into An Overhead Squat Position... No Power Catch Then Overhead Squatting Separately...
WORKOUT:
Alternating Bottom To Bottom Tabata Push Ups & Air Squats(Every 2 Rounds Switch Movements)
* 20 Seconds Of Work Followed By 10 Seconds Of Rest X 8 Rounds Each (16 Rounds Total)
** The Catch... Your Rest Period Must Be Spent In The Bottom Position Of Each Movement
POST YOUR PULL UP PROGRESS, BEST SNATCH WEIGHT & LOWEST ROUND SCORE FOR PUSH UPS & SQUATS TO COMMENTS
SKILL:
Kipping Pull Ups (15 Minutes)
* We Finally Have Access To A Pull Up Rig Again So Let's Take Advantage Of It... Use Band Assistance, As Needed, But Strive For 5+ Solid Reps Per Set...
SKILL/STRENGTH:
Hang Squat Snatch (20 Minutes)
3-3-3-3-3-3
* Work With Lighter Weights Or Attempt A New PR... However, You Are Required To IMMEDIATELY Pull Yourself Into An Overhead Squat Position... No Power Catch Then Overhead Squatting Separately...
WORKOUT:
Alternating Bottom To Bottom Tabata Push Ups & Air Squats(Every 2 Rounds Switch Movements)
* 20 Seconds Of Work Followed By 10 Seconds Of Rest X 8 Rounds Each (16 Rounds Total)
** The Catch... Your Rest Period Must Be Spent In The Bottom Position Of Each Movement
POST YOUR PULL UP PROGRESS, BEST SNATCH WEIGHT & LOWEST ROUND SCORE FOR PUSH UPS & SQUATS TO COMMENTS
2012-01-22
SUNDAY WORKOUT
WORKOUT:
Tabata Fun... 20 Seconds Of Work Followed By 10 Seconds Of Recovery For 8 Total Rounds Each
* Going For CONSISTENCY On This Workout As You Will Only Get Credit For Your Lowest Score For Each Of The Listed Exercises *
Tabata DB Row (30-35's/40-50's)(Heavy, But Work The Proper Motion With Your Upper Back)
* 8 Rounds *
REST 1 MINUTE
Tabata DB STRICT Press (15-25's/25-35's)(No Hip Usage Whatsoever)
* 8 Rounds *
REST 1 MINUTE
Tabata Box Jumps (18"/24")(Must Stand Fully On The Box & Then Jump Off, If Desired)
* 8 Rounds *
REST 1 MINUTE
Tabata Hollow Holds OR Rocks (Score Is Total Seconds Held OR Rocked During Each 20 Second Work Period... All 8 Rounds Unbroken Equals 20 Points)
* 8 Rounds *
Add The Lowest Scores Together From Each Exercise Performed Above For Your Total Score... Pick A Realistic, But Challenging Goal Number To Aim For On Each Round & Try To Stick To It!
POST YOUR TOTAL POINTS TO COMMENTS
Tabata Fun... 20 Seconds Of Work Followed By 10 Seconds Of Recovery For 8 Total Rounds Each
* Going For CONSISTENCY On This Workout As You Will Only Get Credit For Your Lowest Score For Each Of The Listed Exercises *
Tabata DB Row (30-35's/40-50's)(Heavy, But Work The Proper Motion With Your Upper Back)
* 8 Rounds *
REST 1 MINUTE
Tabata DB STRICT Press (15-25's/25-35's)(No Hip Usage Whatsoever)
* 8 Rounds *
REST 1 MINUTE
Tabata Box Jumps (18"/24")(Must Stand Fully On The Box & Then Jump Off, If Desired)
* 8 Rounds *
REST 1 MINUTE
Tabata Hollow Holds OR Rocks (Score Is Total Seconds Held OR Rocked During Each 20 Second Work Period... All 8 Rounds Unbroken Equals 20 Points)
* 8 Rounds *
Add The Lowest Scores Together From Each Exercise Performed Above For Your Total Score... Pick A Realistic, But Challenging Goal Number To Aim For On Each Round & Try To Stick To It!
POST YOUR TOTAL POINTS TO COMMENTS
2011-12-15
THURSDAY WORKOUT
WORKOUT:
" The Tabata Ten"
#1 - Calories On The Rower (Each Calorie Is 1 Point)
#2 - Pull Ups (Jumping Or Kipping)
#3 - DB Ground To Overhead (15's/25's OR 35's)
#4 - AbMat Sit Ups
#5 - Box Jumps (12"/18" OR 24")(Must Step Off)
#6 - Single Arm DB Row (15#/25# OR 30#)(Right & Left Counts As 1 Point)
#7 - Hand Release Push Ups
#8 - DB Swings (25#/30# OR 40#)
#9 - Hollow Holds OR Rocks (Every 2 Seconds You Keep The Hold Counts As 1 Point)
#10 - Mountain Climbers (Right & Left Counts As 1 Point)
REST 1 MINUTE
* 3 Rounds *
* There Will Be A Maximum Of 1 Person Per Station With Each Person Rotating In The Exact Order Listed Above... You Will Peform 20 Seconds Of Work At One Station & Have 10 Seconds To Switch To The Next Where You Will Again Perform 20 Seconds Of Work Followed By 10 Seconds Of Rest... This Pattern Will Continue Thru All 10 Stations... Once You Finish 1 Round Through You Will Be Given A 1 Minute Rest After Which You Will Repeat The Above Cycle 2 More Times...
This Workout Will Be For Maximum Accumulated Reps So Bring Your Calculators!
POST ALL YOUR WEIGHT SELECTIONS & TOTAL POINT/REPS COMPLETED TO COMMENTS
" The Tabata Ten"
#1 - Calories On The Rower (Each Calorie Is 1 Point)
#2 - Pull Ups (Jumping Or Kipping)
#3 - DB Ground To Overhead (15's/25's OR 35's)
#4 - AbMat Sit Ups
#5 - Box Jumps (12"/18" OR 24")(Must Step Off)
#6 - Single Arm DB Row (15#/25# OR 30#)(Right & Left Counts As 1 Point)
#7 - Hand Release Push Ups
#8 - DB Swings (25#/30# OR 40#)
#9 - Hollow Holds OR Rocks (Every 2 Seconds You Keep The Hold Counts As 1 Point)
#10 - Mountain Climbers (Right & Left Counts As 1 Point)
REST 1 MINUTE
* 3 Rounds *
* There Will Be A Maximum Of 1 Person Per Station With Each Person Rotating In The Exact Order Listed Above... You Will Peform 20 Seconds Of Work At One Station & Have 10 Seconds To Switch To The Next Where You Will Again Perform 20 Seconds Of Work Followed By 10 Seconds Of Rest... This Pattern Will Continue Thru All 10 Stations... Once You Finish 1 Round Through You Will Be Given A 1 Minute Rest After Which You Will Repeat The Above Cycle 2 More Times...
This Workout Will Be For Maximum Accumulated Reps So Bring Your Calculators!
POST ALL YOUR WEIGHT SELECTIONS & TOTAL POINT/REPS COMPLETED TO COMMENTS
2011-10-20
THURSDAY WORKOUT
WORKOUT:
Gymnastics Skill Day!
*30-45 Minutes*
Pick One Of The Following Areas To Concentrate Your Skill Work On...
1. Kipping Pull Ups (Assisted, Unassisted, Chest To Bar, Or Butterfly)
2. Handstand Push Ups (Holds, Facing The Wall, Away From The Wall, Depth, Positioning, Etc)
OR
3. Ring Skill Work (Dip Variations OR Muscle Up Progressions)
You May Continue Work On Your Weakness From Prior Gymnastic Days OR Start On Something New...
Prior Weakness Work Can Be Found HERE ... Look Under The Comments Section
Once Your Finished Working The Above Movements...
Tabata Double OR Single Unders (20 Seconds Of Work Followed By 10 Seconds Of Rest)
8 Total Rounds
* Your Score Is Your Lowest Number Of Reps Completed *
POST HOW YOU IMPROVED TODAY ALONG WITH YOUR TABATA SCORE TO COMMENTS
Gymnastics Skill Day!
*30-45 Minutes*
Pick One Of The Following Areas To Concentrate Your Skill Work On...
1. Kipping Pull Ups (Assisted, Unassisted, Chest To Bar, Or Butterfly)
2. Handstand Push Ups (Holds, Facing The Wall, Away From The Wall, Depth, Positioning, Etc)
OR
3. Ring Skill Work (Dip Variations OR Muscle Up Progressions)
You May Continue Work On Your Weakness From Prior Gymnastic Days OR Start On Something New...
Prior Weakness Work Can Be Found HERE ... Look Under The Comments Section
Once Your Finished Working The Above Movements...
Tabata Double OR Single Unders (20 Seconds Of Work Followed By 10 Seconds Of Rest)
8 Total Rounds
* Your Score Is Your Lowest Number Of Reps Completed *
POST HOW YOU IMPROVED TODAY ALONG WITH YOUR TABATA SCORE TO COMMENTS
2011-10-02
SUNDAY WORKOUT
WORKOUT:
Tabata Something Else...
- 20 Seconds Of Work Followed By 10 Seconds Of Rest For 8 Total Rounds For Each Of The FOUR Exercises Listed
3 Skill Levels To This One... Pick The Most Advanced Option That You Can Do With A Good Amount Of Speed & Consistency!
Level 1: Advanced
Exercise #1 - 12' Rope Climbs (Jumping To Rope & Use Of Feet Permitted)
Exercise #2 - Hand Release Push Ups (No Knees Permitted)
Exercise #3 - GH Sit Ups
Exercise #4 - Alternating Box Pistol Squats (12" Box)
Level 2: Intermediate
Exercise #1 - Kipping Or Band Assisted Pull Ups
Exercise #2 - Push Ups (Knees Permitted)
Exercise #3 - GH Sit Ups OR AbMat Sit Ups (Pick The Hardest Option)
Exercise #4 - Alternating Box Pistol Squats OR Walking Lunges
Level 3: Novice
Exercise #1 - Jumping Pull Ups (Pick A Challenging Height That Allows A Little Arm Pull To Finish)
Exercise #2 - Knee Push Ups OR Bar Incline Push Ups
Exercise #3 - AbMat Sit Ups (Shoulders To Floor & Chest To Knees)
Exercise #4 - Walking Lunges (Knee Must Kiss The Floor & Completely Stand To Finish)
You Will Need To Be On Your Toes For This One!
You Will Not Be Given Any Rest Minus The 10 Seconds Between Rounds... This Includes When You Switch Exercises... Keep A Running Total Of All Completed Reps During All 32 Intervals
POST WORKOUT LEVEL PERFORMED & TOTAL REPS COMPLETED FOR EXERCISES COMBINED TO COMMENTS
Tabata Something Else...
- 20 Seconds Of Work Followed By 10 Seconds Of Rest For 8 Total Rounds For Each Of The FOUR Exercises Listed
3 Skill Levels To This One... Pick The Most Advanced Option That You Can Do With A Good Amount Of Speed & Consistency!
Level 1: Advanced
Exercise #1 - 12' Rope Climbs (Jumping To Rope & Use Of Feet Permitted)
Exercise #2 - Hand Release Push Ups (No Knees Permitted)
Exercise #3 - GH Sit Ups
Exercise #4 - Alternating Box Pistol Squats (12" Box)
Level 2: Intermediate
Exercise #1 - Kipping Or Band Assisted Pull Ups
Exercise #2 - Push Ups (Knees Permitted)
Exercise #3 - GH Sit Ups OR AbMat Sit Ups (Pick The Hardest Option)
Exercise #4 - Alternating Box Pistol Squats OR Walking Lunges
Level 3: Novice
Exercise #1 - Jumping Pull Ups (Pick A Challenging Height That Allows A Little Arm Pull To Finish)
Exercise #2 - Knee Push Ups OR Bar Incline Push Ups
Exercise #3 - AbMat Sit Ups (Shoulders To Floor & Chest To Knees)
Exercise #4 - Walking Lunges (Knee Must Kiss The Floor & Completely Stand To Finish)
You Will Need To Be On Your Toes For This One!
You Will Not Be Given Any Rest Minus The 10 Seconds Between Rounds... This Includes When You Switch Exercises... Keep A Running Total Of All Completed Reps During All 32 Intervals
POST WORKOUT LEVEL PERFORMED & TOTAL REPS COMPLETED FOR EXERCISES COMBINED TO COMMENTS
2011-09-01
THURSDAY WORKOUT
WORKOUT:
8 Rounds For Max Reps Of...
20 Second Of Pull Ups (Kipping OR Jumping)
REST 10 SECONDS
20 Seconds Of Push Press (55#/75#)
REST 10 SECONDS
20 Seconds Alternating Lunge Jumps (Each Leg Counts As A Rep)
REST 40 SECONDS
* Record Your Total Reps For Each Movement Of Each Round During The 40 Second Rest Period Between Rounds
** Goal Is Max Reps, Not Consistency So GO!
POST TOTAL REPS COMPLETED OF EACH OF THE THREE MOVEMENTS TO COMMENTS
8 Rounds For Max Reps Of...
20 Second Of Pull Ups (Kipping OR Jumping)
REST 10 SECONDS
20 Seconds Of Push Press (55#/75#)
REST 10 SECONDS
20 Seconds Alternating Lunge Jumps (Each Leg Counts As A Rep)
REST 40 SECONDS
* Record Your Total Reps For Each Movement Of Each Round During The 40 Second Rest Period Between Rounds
** Goal Is Max Reps, Not Consistency So GO!
POST TOTAL REPS COMPLETED OF EACH OF THE THREE MOVEMENTS TO COMMENTS
2011-07-10
SUNDAY WORKOUT
STRENGTH/POWER:
Press (No Leg Drive)
1-1-1-1 (Do A Quick Set Of 5 Then 3 Before Starting Your 4 Sets Of 1)
Push Press (Dip, Jump & Press)
3-3-3
Push Jerk (Dip, Jump & CATCH)
5-5
* The Goal Is To Get The Heaviest Load Possible For Each Of The Overhead Lifts, BUT The Catch Is That Once You Move The Weight Up You Can Never Go Back Down
** So If Your Final Press Is 155# For 1 Then Your First Set Of Push Press Must Be At Least 160# & So On Until You Finish Your Last Set Of 5 Reps Of Push Jerk
WORKOUT:
Tabata Mash Up
#1 Inverted Rows
#2 AbMat Sit Ups
* Perform Exercise 1 For Max Reps In 20 Seconds Then You Have Ten Seconds To Switch To Exercise 2 Where You Will Again Go For Max Reps In 20 Seconds... You Will Repeat This Pattern For 8 Rounds For Both Exercises (8 Total Minutes)
** Again This Workout Is For MAX REPS So There Will Be No Pacing, It's All About Your Go!
Last Time We Pressed - HERE
Push Pressed - HERE
Push Jerk - HERE
POST ALL LOADS AND TOTAL REPS FOR ROWS AND SIT UPS TO COMMENTS
Press (No Leg Drive)
1-1-1-1 (Do A Quick Set Of 5 Then 3 Before Starting Your 4 Sets Of 1)
Push Press (Dip, Jump & Press)
3-3-3
Push Jerk (Dip, Jump & CATCH)
5-5
* The Goal Is To Get The Heaviest Load Possible For Each Of The Overhead Lifts, BUT The Catch Is That Once You Move The Weight Up You Can Never Go Back Down
** So If Your Final Press Is 155# For 1 Then Your First Set Of Push Press Must Be At Least 160# & So On Until You Finish Your Last Set Of 5 Reps Of Push Jerk
WORKOUT:
Tabata Mash Up
#1 Inverted Rows
#2 AbMat Sit Ups
* Perform Exercise 1 For Max Reps In 20 Seconds Then You Have Ten Seconds To Switch To Exercise 2 Where You Will Again Go For Max Reps In 20 Seconds... You Will Repeat This Pattern For 8 Rounds For Both Exercises (8 Total Minutes)
** Again This Workout Is For MAX REPS So There Will Be No Pacing, It's All About Your Go!
Last Time We Pressed - HERE
Push Pressed - HERE
Push Jerk - HERE
POST ALL LOADS AND TOTAL REPS FOR ROWS AND SIT UPS TO COMMENTS
2011-07-04
MONDAY WORKOUT... HAPPY FOURTH OF JULY!!
** Home Workout For The Fourth **
WORKOUT:
Modified Tabata Run, Row, Bike OR Swim (Pick The One You're The Worst At OR You Like The Least!)
* 8 TOTAL ROUNDS *
** Quick Reminder - Tabata During This Workout Is 20 Seconds Of Work (In This Workout... Cover As Much Distance As Possible During This 20 Seconds) Followed By 40 Seconds Of Rest... So You Will Go All Out For 20 Seconds Out Of Every Minute On The Clock
*** During The Remaining 40 Seconds You Can Go Lightly OR Completely Stop & Rest, BUT Remember The Goal Of This Workout Is To Cover The MAXIMAL AMOUNT Of Distance For EIGHT Total Sets
POST WHICH OPTION YOU PICKED AND HOW MUCH TOTAL DISTANCE YOU COVERED IN YOUR EIGHT MINUTE WORKOUT
WORKOUT:
Modified Tabata Run, Row, Bike OR Swim (Pick The One You're The Worst At OR You Like The Least!)
* 8 TOTAL ROUNDS *
** Quick Reminder - Tabata During This Workout Is 20 Seconds Of Work (In This Workout... Cover As Much Distance As Possible During This 20 Seconds) Followed By 40 Seconds Of Rest... So You Will Go All Out For 20 Seconds Out Of Every Minute On The Clock
*** During The Remaining 40 Seconds You Can Go Lightly OR Completely Stop & Rest, BUT Remember The Goal Of This Workout Is To Cover The MAXIMAL AMOUNT Of Distance For EIGHT Total Sets
POST WHICH OPTION YOU PICKED AND HOW MUCH TOTAL DISTANCE YOU COVERED IN YOUR EIGHT MINUTE WORKOUT
2011-04-27
WEDNESDAY WORKOUT
STRENGTH:
Power Snatch (Bar Must Start From The Floor)
3-3-3-3-3
* 30 Minutes - Take Your Time and Learn The Small Little Parts Of This Movement That Will Lead To Your Success Performing It
WORKOUT:
Tabata Mash Up
(6 ROUNDS @ EACH STATION ROTATING AFTER EACH BEEP - 24 STATIONS TOTAL)
1st Station - Push Ups (Try to Maintain A Score of 8 + Each Round)
2nd Station - AbMat Sit Ups (Try to Maintain 10 + Each Round)
3rd Station - Inverted Row (8-10 Each Round - Holding A TIGHT Plank Body Position)
4th Station - REST STATION
* Record Your LOWEST Rep Total For Each Of The First Three Stations and Add Them Together For Your Score
Post Higher Load and Tabata Score to Comments
Power Snatch (Bar Must Start From The Floor)
3-3-3-3-3
* 30 Minutes - Take Your Time and Learn The Small Little Parts Of This Movement That Will Lead To Your Success Performing It
WORKOUT:
Tabata Mash Up
(6 ROUNDS @ EACH STATION ROTATING AFTER EACH BEEP - 24 STATIONS TOTAL)
1st Station - Push Ups (Try to Maintain A Score of 8 + Each Round)
2nd Station - AbMat Sit Ups (Try to Maintain 10 + Each Round)
3rd Station - Inverted Row (8-10 Each Round - Holding A TIGHT Plank Body Position)
4th Station - REST STATION
* Record Your LOWEST Rep Total For Each Of The First Three Stations and Add Them Together For Your Score
Post Higher Load and Tabata Score to Comments
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