Workout of the Day
4 rounds of tabata with 1 minute rest between rounds
power snatch
plank hold
overhead squats
toe-to-bar

We’ve got four rounds of full tabata sets today working through reps of power snatches, overhead squats, toes to bar and spending time in a plank hold. The plank hold won’t add too many reps to your score but give yourself one extra rep for each twenty seconds that you are able to hold for the full twenty second work interval. The power snatch and overhead squat should both be light today. Make sure your bar is loaded to something that allows you to rep out a fairly large unbroken set in each round. Ten seconds will feel like a very short time to rest so choosing the right weights here will be important. Toes to bar can be scaled by just bringing your knees or toes up without actually making contact with the bar. V-ups or Sit-ups with a medicine ball are also always appropriate scaling options. After four sets of 8 rounds of 20 seconds working and 10 seconds resting your score will be the total reps you complete of all four movements. You will complete all 8 rounds of one movement before moving on to your next spot and you will have one minute to rest between each full tabata.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will most likely want to switch up the overhead squats. One arm overhead squats with weight are really tough so a good option instead of these can be either one arm overhead lunges or goblet squats. The overhead lunge is a little easier when it comes to mobility but if you don’t want to go overhead at all a goblet squat is totally fine. Toes to bar can be switched out for V-ups or weighted or unweighted sit-ups. The plank hold won’t add too many reps to your score but give yourself one extra rep for each twenty seconds that you are able to hold for the full twenty second work interval. After four sets of 8 rounds of 20 seconds working and 10 seconds resting your score will be the total reps you complete of all four movements. You will complete all 8 rounds of one movement before moving on to your next spot and you will have one minute to rest between each full tabata. See you on the leaderboard!