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

Home / Posts Tagged "TABATA"

Tag: TABATA

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

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

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”*
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

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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

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GWM WOD – THRUSDAY 02.07.20 – “ TABATA WORKOUTS”

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

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GWM WOD – WEDNESDAY 29.01.20 – “THE CROSSFIT MENTANA TABATA WORKOUTS”

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

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MG WOD -THANKS GOD IT’S FRIDAY 11.10.19 -“CRAZY TABATA”

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

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MG WOD – THURSDAY 15.11.18 – CRAZY TABATA –

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.

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HAPPY BIRTHDAY WOD – THURSDAY 12.12.17 – ” THANKS ANDREA “

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

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MGW WOD – WEDNESDAY 06.12.17

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

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MGW WOD 130917

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!

Read More

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