5/4/2020

Functional Fitness

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Similar to last week, we’ll be starting our “strength” pieces with a pre-exhaustion movement. This week, we’ll be doing Tabata’s. A Tabata is 8 rounds of 20 seconds on and 10 seconds off. There’s a good app for your phone if you need it - SmartWOD Timer. To Tabata’s correctly, you have to go as hard as you can for those 20 seconds. Your reps will decrease per round if you do it correctly.

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A. Strength

A1. Tabata jump lunges
A2. Goblet 1.5 squats 4x20
A2. Single leg RDL 4x12 (ea)
A2. Banded hip thrust 4x :30s hold

B. Metcon

4x5 AMRAP, rest 2:00 between (reset each round)
Run 400m into
20 single arm DB/KB thruster (50, switch as needed)
20 alternating DB/KB snatch
20 lateral burpees over DB/KB

C. Conditioning

Row/ski 8x1k, rest 2:00

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