Junior High (Senior high: scroll down for your workout)
Warm-up
Skills
-Bodyweight squat (AKA "air squat")
-Push-up
-Pull-up
-Back Squat
-Press
Conditioning
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Accessory Work and Conditioning (varies by sport)
Showing posts with label tabata. Show all posts
Showing posts with label tabata. Show all posts
Friday 06/13/14
Junior High
Warm-up
Skills
-Power Clean
-Kipping Pull-ups
-Double-unders
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Agility/Plyometrics
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Warm-up
Skills
-Power Clean
-Kipping Pull-ups
-Double-unders
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Agility/Plyometrics
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Monday 06/02/14
Junior High (Senior high: scroll down for your workout)
Warm-up
Skills
-Push-up
-Pull-up
-Back Squat
-Press
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Warm-up
Skills
-Push-up
-Pull-up
-Back Squat
-Press
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Senior High
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Monday 06/03/13
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Tuesday 07/24/12
Read the whole post!
Warm-up
Power Clean
5 x 3
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
What was your score last time? What score do you hope to get this time? Post to comments.
Warm-up
Power Clean
5 x 3
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
What was your score last time? What score do you hope to get this time? Post to comments.
Tuesday 06/05/12
Warm-up
Power Clean
5 x 3
Long Shuttle Runs
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Power Clean
5 x 3
Long Shuttle Runs
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Tuesday 06/07/11
Note: Today's post has a squat video - it would be very beneficial to you to take approximately 2 minutes and watch this video. Some of you saw this video last summer, but it would still benefit your squat mechanics if you watched it again. I've posted a few comments below this video as well. Be sure to read all of the comments - you'll be glad you did!
Warm-up
Agility/Plyometrics - Vertical Jump Testing
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Some comments:
Warm-up
Agility/Plyometrics - Vertical Jump Testing
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. For those of you who are new to MSCL, the 10 seconds of "rest" will need some explanation at the gym!
Some comments:
- Good hip drive. He sends his hips back to start the squat and drives up out of the hole with his hips. The power of a back squat comes from the hips.
- Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too). This is necessary - if you try to keep your chest too upright, you will lose power. We like power.
- Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
- See where his gaze is directed? He's looking forward and down.
- Pay attention to his breathing. Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch. In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look.
- Today's warm-up will have multiple bear-crawls. If you post a comment to the comments section of this post, your bear-crawl distances will be cut in half each time.
- The socks are awesome. He's probably twice as strong due to the socks. Seriously, though, long socks or sweat pants are an excellent choice for deadlifting and power cleaning. They prevent scraping the bar on your shins - this, in turn, means you don't have bloody shins, and it also means you don't have to clean the bar. Food for thought.
- All that chalk is there to keep the bar from slipping. When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
- His thumbs are over the bar, and his wrists are straight. This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important). Most of you do a good job of placing your thumbs over the bar - now let's start straightening those wrists.
Tuesday 07/27/10
Note: There has been considerable interest in making MSCL t-shirts again this year, so I'd like to get some t-shirt ideas rolling. In light of this, please post something memorable/funny/horrible/etc. from MSCL this year (post to comments). Perhaps it was a particularly funny quote, a very tough WOD, who knows? Also, please post what color you'd like the t-shirt to be - no guarantees, but it will give me some ideas. If you're not interested in getting a t-shirt, don't bother with the color, but please still post something memorable.
As a reward, those who post will only have to do half of the burpees or bear-crawls in today's warm-up.
Warm-up
Power Clean
5 x 3
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Compare to 06/15/10.
As a reward, those who post will only have to do half of the burpees or bear-crawls in today's warm-up.
Warm-up
Power Clean
5 x 3
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Compare to 06/15/10.
Tuesday 06/15/10
Warm-up
Power Clean
5 x 3
Compare to 06/08/10.
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Power Clean
5 x 3
Compare to 06/08/10.
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
A refresher on tabata intervals - a tabata interval is 20 seconds of work followed by 10 seconds of rest. This is performed 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start).
Your score will be the total number of reps you perform.
Plyometrics and Agility
06/11/10
Tuesday 06/08/10
Remember your binders and pens/pencils . . . and be early!
Warm-up
Power Clean
5 x 3
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
Warm-up
Power Clean
5 x 3
Bottom-to-Bottom Tabata Squats
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). We will score this by recording the total number of reps. The 10 seconds of "rest" will need some explanation at the gym!
Subscribe to:
Posts (Atom)