Tabata Times Three

Thursday, February 21 2019

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WOD: Complete 3 tabata cycles, one cycle of each; slam ball 30/20,burpee box jump/step up, Air squats

Strength: 12 min EMOM perform 2 Power Snatches + 1 OH @ 60-70% of 1RM Snatch

Recovery: 2:00 plank

50, 40, 30, 20,10

Wednesday, February 20 2019

WOD: Not for time but for work 50 goblet squats, 40 lunges, 30 strict presses on each arm with DB or KB, 20 Strict Knees to Elbows, 10 strict pull ups(c2b if possible)

Gymnastic Prep: 100 flutter kicks, 100 scissor kicks, 100 russian twists with steel plates. 3:00 min total plank

Recovery: 1k

Jump then Sprint

Tuesday, February 19 2019

WOD: 6 rounds 20 lateral jumps over a cone or something similar , 25/20 cal sprint bike/row/ski(sprints)

Strength: 9x3 Bench Press @ 70% of 1RM Bench Press

Accessory: 2x25 standing banded pulls to face with band choked low

Recovery: 1x100 straight arm lat pull downs

5, 4, 3, 2 ,1 GO!

Sunday, February 17 2019

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WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)

Strength: 6x2 Split jerk (loading is up to the individual)

Recovery: coaches choice

30 Seconds On then 30 Seconds Off

Saturday, February 16 2019

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WOD: 4 rounds of 4x :30 on/:30 off for max calories - rest 4 minutes between rounds

Gymnastic Prep: 4 rounds, 25 hollow rocks, down and back bear crawl and then low crawl down and back

Recovery: coaches choice

7 Rounds of 14

Friday, February 15 2019

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WOD: 7 rounds for time, 14 DB deadlifts 50/35, 14 alternating shoulder presses 50/35 workout courtesy of

Strength: 8 Rep Db Push Press max

Accessory: 6x4 Single Arm db rows Thumb out

Recovery: 30 cobra push ups

Sumo Deadlifts

Thursday, February 14 2019

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WOD: NFT 6x6 Sumo Deadlift (loading up to the individual can either be done as increasing loads or be completed as % work - think 60-75% of 1RM Sumo Deadlift)

Strength: 6x3 Front Squat @ 80% of 1RM

Accessory: 2x25 groiners(red/blue bands), 2x25 face up knees to chest

Recovery: 1x100 hip circle glute ham bridges

Jump and Swings

Wednesday, February 13 2019

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WOD: 3 rounds, 100 double unders or 200 single jumps, 30 single arm KB Swings 35/26

Strength: 6xLOB Double kb front rack walks, 3xLOB Wheelbarrow walks, 3x:30 front rack static hold

Gymnastic Prep: 2x:30 single arm holds from pull up bar, 2x15 kipping swings(thumbs around the bar)

Recovery: 100 4 count flutter kicks


Tuesday, February 12 2019

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WOD: 12-9-6 reps for time of: Hang squat cleans 165/105 Burpee bar muscle-ups (workout courtesy of

Strength: DB Floor Press 10x5 (use the same weight for all sets)

Accessory: 4x6 Strict Bent over db rows

Recovery: 1x50 double loop seated rows to top ab