Skill
Tabata hollow rocks

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. During the work period or as much of it as possible do your best to complete as many high quality hollow rocks. This can be a difficult skill to do correctly so spend some time going over this with your coach before you start . The main thing to focus on will be a hollow position that keeps your lower back in contact with the floor at all times. Keep your legs straight and arms up over your head as you rock. To scale this movement you can take out the rock or bring your hands down next to your sides or bring one or both knees in to make things a bit easier.

Workout of the Day
AMRAP in 15 minutes
20 double unders
10 dumbbell box step overs
5 push-ups

You’ll need a jumprope, a dumbbell and a box for today’s fifteen minute AMRAP. Each round will start with a small set of double unders, if 20 looks like a lot but you can do some double unders try dropping the number to something smaller like 10 or even 5. Singles are fine as well if you haven’t been able to get any double under reps under your belt yet. The step overs may be a new movement for some of you. Try these out before the workout starts. You can hold the dumbbell in any way you would like. As always, keep your push-ups strict and working through your full range of motion. You can do this whether you are working from your toes, knees or with your hands on a box. With only five reps every round this is a great workout to really focus on quality movement here rather than rushing through reps just to get them done. Hard work pays off!

standard: 35/20 lb, single unders, 20/20″
rx: 50/35 lb, double unders, 24/20″
sport: 55/40 lb, drag rope double unders, 24/20″
overachiever: 75/55 lb, , drag rope double unders, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If what you usually use for step ups doesn’t work for step overs you can stick to regular weighted step ups. If you don’t have something that you can use for step ups switch to goblet squats for today. Double unders can be switched to a smaller number, to singles or to mountain climbers or lateral hops! Scale push ups are you normally would but with such a small number in each round try to make them as difficult as possible! See you on the leaderboard!