Skill
2 rounds of tabata alternating between
hollow hold
arch hold

We’re starting the day with a short piece of skill work on the tabata clock. During the work periods you’ll be alternating between a hollow and arch hold. For the arch position lay on your stomach and focus on squeezing your legs together and keeping your arms out straight in a narrow position, similar to how you might hang from a pull-up bar. The hollow hold 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 bring your hands down next to your sides or bring one or both knees in to make things a bit easier. If you are comfortable in both of these positions you can hold a PVC pipe in both the arch and the hollow to make things a bit more challenging.

Workout of the Day
AMRAP in 15 minutes
200m run
15 box jumps
10 kettlebell swings

Now that the crazy wind has died down let’s get outside for a little running! Grab a box to jump to as well and a kettlebell to swing for this fifteen minute AMRAP. The focus for a workout like today should be to settle in to a consistent pace from the start. You’ll be working through a short run and sets of box jumps and kettlebell swings for each round. With only ten swings in every round this would definitely be an appropriate workout to bump up your kettlebell weight if that is something you have been considering. Box jumps can always be switched to step ups if needed. Your score for today will be total rounds plus any extra reps.

standard: step-ups, 24/16 kg
rx: 24/20″, 28/20 kg
sport: 30/24″, 32/24 kg
overachiever: 30/24″, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you’re not a fan of dumbbell swings feel free to switch the swings out for dumbbell hang cleans. Box jumps can always be subbed out for step ups, broad jumps or by finding something to jump over if you don’t have something to jump to. If you don’t have a place for a short run you can do 5 burpees or 20 air squats every round in place of the run. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!