Workout of the Day
Tabata Toes to Bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
AMRAP in 20 minutes
400m run
21 sit-ups
12 alternating dumbbell snatch

You’ll need a dumbbell and an ab mat for today’s workout. With only 12 snatches in every round, today would be a great day to give a heavier dumbbell a try if that’s something you have been thinking about doing. A workout like today is fairly straightforward so do your best to settle in to a pace that feels sustainable from the start. Your score today will be total rounds completed plus any extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll need a good spot for sit-ups and if you have space available find a place for a run distance that takes about 2 minutes. If you don’t have space to run you can replace the run with 100 double or single unders, 100 mountain climbers, 30 broad jumps or 12 burpees. Your score today will be total rounds completed plus any extra reps. See you on the leaderboard!