The Cell

WOD
“Tabata Barbell”
20 sec:10 sec repeated for 8 intervals each of the following movements:
Hang Power Clean
Front Squat
Push Press
Back Squat

Loads: Men 30kg, Ladies 20kg
Rest 1 min between movements

Post reps for each and total reps to comments

Relieve Neck and Shoulder Tightness

WOD

“Tabata KB”

With a 16kg (12kg) Kettlebell perform 20 seconds of work with 10 seconds rest for 8 intervals each of:

Russian Swing

Snatch

Clean

Goblet Squat

Chest to Overhead

1 min rest between movements.

Score is total reps

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“After the game, the king and the pawn go into the same box.”

Italian Proverb

WOD

“Tabata This”

20 seconds of work:10 seconds of rest, repeated for 8 intervals each of:

• Squat (reps)
• Row (cals)
• Pull Ups (reps)
• Sit Ups (reps)
• Push Ups (reps)

1 minute rest between movements

Score is lowest # of reps per movement added together

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“Unrest of spirit is a mark of life; one problem after another presents itself and in the solving of them we can find our greatest pleasure.
”

Kal Menninger

WENDLER 1.4

Back Squat

3 x 5 x 40-50-60% of 90% of 1 repetition maximum

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WOD

“Double Alternating Tabata”

- 20 seconds of work: 10 secs of rest

- Repeated for 16 total work periods

- For max reps of alternating:

Body weight Deadlift

Burpess

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Wendler Strength 1.3

Deadlift

5 x 75%

3 x 85%

1 or more x 95%

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WOD

“Double Alternating Tabata”

- 20 seconds of work: 10 secs of rest

- Repeated for 16 total work periods

- For max reps of alternating:

30kg Overhead Squat

Double Unders

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It's Caption Time Again!! Post yours to comments.

Power Snatch

3-3-3 reps

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Then

“Double Alternating Tabata’s”

85kg Deadlifts

Knees to Elbows

Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many K2Es as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and knees to elbows. The entire workout should take 8 minutes.

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Strength

Overhead Squat

1 x 5 reps

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WOD

“TABATA’s”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;

allow 2 minutes rest between movements:

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

Score is total reps.

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Strength

Power Snatch

3-3-3-3-3 reps

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WOD

“Alternating Tabata Deadlift and Burpee”

Start the clock and perform as many reps as possible for 20 seconds of deadlifts

Rest 10 seconds

Then perform as many burpees as possible in 20 seconds

Rest 10 seconds

Repeat this 14 more times for a total of 16 sets

Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

Load is 85kgs

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WOD
“Tabata Fun”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;

10kg Wall Ball
Burpee
24kg Kettlebell American Swing
Double Unders

Allow 2 minutes rest between movements
Record total reps

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How to improve wrist and ankle mobility from Mark’s Daily Apple

Strength

Deadlift

1 x 3 reps

Work up to your 3 rep max

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WOD

“Tabata Intervals”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements.

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

Post total reps to comments