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
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”*
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
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
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“ TABATA WORKOUTS”*
For Total Reps in 20 minutes; Rest 1′ every Tabata
Tabata Burpees
Tabata Wall Balls #9/6
Tabata Floor Press#40/25
Tabata Calorie Row
Tabata Clean&Jerk #40/25
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”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders
*compare to 09.06.18
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk
CONDITIONING
“CRAZY TABATA”*
With a Running Clock in 16 minutes
Cal Row
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.
*compare to 15.11.18
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
SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk
CONDITIONING
“CRAZY TABATA”
With a Running Clock in 16 minutes
Cal Row
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.
WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
CONDITIONING
“OCCHIO DI FALCO TABATA BIRTHDAY WORKOUT”
For Total Reps in 44 minutes
Tabata Double Unders
Tabata Burpees
Tabata Kettlebell Swings #32/24
Tabata Calorie Row
Tabata Chest To Bar
Tabata Shoulder Press #43/29
Tabata Calorie Bike
Tabata Double Unders
Tabata Thrusters #43/29
Nine Rounds of:
20 seconds of ‘”all-out’ work” followed by 10 seconds of rest
Total 4 minutes = 1 Rounds
Complete 1 Rounds, Rest 1′ and Repeat for 9 Time
WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups/Ring Row
20 Double Unders / 40 Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Hips – Shounders – Burgener Warm Ups
CONDITIONING
With a Running Clock in 20 minutes
Tabata Row
Tabata Pull-Ups
Tabata Ab-Mat Sit Ups
Tabata Wall Ball
Tabata DB Snatch #25/15
WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25
ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5
B) EMOMx6
8 DB Thrusters #20/15
*Do it only if you trained in August!
