8 Cals Ski Erg

10 PVC Pass thrus

10 PVC around the worlds


10 Over & backs

10 Squat2Stands

10 Thoracic High Fives

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat this cycle is focused on making you more comfortable at the bottom catch position for a Squat Snatch.  Getting stronger and more efficient in the Overhead Squat will not only help you stabilize your catch position in the Snatch, by reinforcing a secure Overhead position, this will translate over into the shoulders having more strength in the end range of any OH pressing motion.


Tabata Cardio:

20 seconds work/10 seconds Rest x 4 Min – Rower

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Echo Bike

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Ski erg


Do all for Cals

Score = Total Cals

Video courtesy of Invictus Fitness.

Sure, on paper, working for 20 seconds at a time seems easy.  But after a few rounds, you’ll understand why Tabata WODs are so effective.  You will push your limits in these movements!

Cool Down:

Banded OH stretch – 2 min per side



Couch Stretch – 2 Min per side


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s