Skill
Tabata Toes to Bar

The tabata clock is eight rounds of twenty seconds on and ten seconds off. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
AMRAP in 15 minutes
2-4-6-8-10-12 …
weighted step ups
alternating devil press

You’ll need a box and a dumbbell for today’s fifteen minute AMRAP. You can hang on to your weight any way you’d like for the step ups. Try a few different holds before the workout starts to see what you like best. For the devil press you’ll be alternating hands for every rep. It’s good to get a few of these under your belt in the warm up so you can practice a smooth transition from rep to rep. It will pay off as you get to the larger sets!

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″