Tabata Wod

GWM WOW – SATURDAY 22.10.22 – “THE CROSSFIT MENTANA TABATA WORKOUTS 3.0”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS 3.0”
For Total Reps in 39 minutes
Tabata Toes To Bar
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Alternating DB Snatch #22.5/15
Tabata Deadlift #BW
Tabata Calorie Assault Bike
Tabata Calorie Ski Erg

MG WOD – THANKS GOD IT’S FRIDAY 16.09.22 – “ALTERNATING TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Toes To Bar

CONDITIONING
”ALTERNATING TABATA”

Tabata 8 x :20/:10 rest 1′
Cal Row
Toes To Bar
Double under
Hand Stand Push up

WM WOD – THANKS GOD IT’S FRIDAY 19.08.22 – “SWEET TABATA”

MOBILITY & WARM UP

AMRAP 6 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg

WMG WOD – THANKS GOD IT’S FRIDAY 10.06.22 – “REMIX TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

SKILLS & SPECIFIC WARM UP
Hang Snatch – Thruster

CONDITIONING
”REMIX TABATA ”

Tabata 8 x :20/:10
Hang Power Snatch #43/30
Sit-ups
Thruster #43/30
Double Unders

GWM WOW – SATURDAY 02.04.22 – “THE CROSSFIT MENTANA TABATA WORKOUTS 2.0”

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Push Up
Tabata Air Squat
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

WMG WOD – MONDAY 21.06.21 – “MIX TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

SKILLS & SPECIFIC WARM UP
Hang Clean – Thruster

CONDITIONING
”MIX TABATA ”

Tabata 8 x :20/:10
Hang Power Clean #43/30
Sit-ups
Thruster #43/30
Double Unders

MW WOD – TUESDAY 02.03.21 – “TABATA 8 x 20/10” –

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean – Push Jerk

CONDITIONING

“TABATA 8 x 20/10”

Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements

G WOD – THURSDAY 12.11.20 – “JUMP IN THE TABATA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man

CONDITIONING
” JUMP IN THE TABATA ”
With a Running Clock in 32 minutes
Tabata Jumping Lunges
Tabata Push Ups
Tabata Tuck Jumps
Tabata Sit Ups

G WOD – THANKS GOD IT’S FRIDAY 10.07.20 – ”TABATA SOMETHING ELSE”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 02.12.19

MG WOD – MONDAY 08.06.20 -“JUMP TABATA”

MOBILITY & WARM UP

3 Rounds:
50 Jump Rope
After each Round, complete:
20 Hollow Rocks
15 Superman Hold
10 Scap Push Ups

SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk

CONDITIONING
“JUMP TABATA”*
With a Running Clock in 16 minutes
Double Unders
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.