Skill
Tabata Push-ups
Hollow hold during rest period
1 minute rest
Tabata Plank hold
Arch hold during rest period
1 minute rest
Tabata Squats
Squat hold during rest period

We’ll start today with some skill work on a tabata clock. There will be no “rest” during the actual tabatas but there will be one minute of rest to reset after each set of 8 rounds of work. Each tabata is 8 rounds of twenty seconds “on” and ten seconds “off”. Today there will be work during the off period as well so get ready to work for four minutes straight. Count your push ups and squats if you can and do your best to hold a solid plank for the full twenty seconds every time.

Workout of the Day
AMRAP in 7 minutes
50 alternating dumbbell clean & jerk
50 weighted step ups

We’ve got a short workout on the menu today and you’ll just need a dumbbell and a box for it. With seven minutes on the clock you’ll start with fifty alternating dumbbell clean and jerks before moving on to fifty weighted step ups with the same dumbbell. Choose a dumbbell that you feel very comfortable with for the clean and jerks and do your best to go right into the jerk as you catch the dumbbell at your shoulder for the clean. You can hang on to the dumbbell in any way for the step ups, finding something that doesn’t tax your grip would be best if possible. To scale this workout grab a light dumbbell for the clean and jerks and leave the weight out of the step ups to make things a little more manageable. Your score for this workout will be total rounds plus any extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll have seven minutes to work through 50 clean and jerks with your dumbbell or kettlebell before moving on to 50 weighted step ups with your weight. If you don’t have something to step up onto you can switch the step ups to weighted or unweighted lunges instead. Step ups can also be unweighted if that makes more sense for you! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!