Siskey Total Strength - "Tabata Time"

Below is the workout breakdown for this morning's Total Strength class, a modified version of CrossFit's "Tabata Gone Bad."

TABATA = 8 Rounds of 20 sec. of HARD WORK/ 10 sec. of REST

WARM-UP:

Tabata: alternating rounds of Air Squat and Hand-Release Push-Up

“TABATA GONE BAD:” (5 separate tabatas of 5 difft. exercises; 1 min. REST b/w ea. tabata)(25m)

1. MB Slam Squat Burpee (no jump) (mod: MB Squat-Thrust-Stand w/ MB OH)

-1 min. x REST (option: Jump Rope for active recovery)

2) DB Side Lunge Thruster

-1 min. x REST (option: Jump Rope for active recovery)

3) Renegade Row (push-up - row L - row R) + Hop-In

-1 min. x REST (option: Jump Rope for active recovery)

4) Single-Leg Squat + Fwd. Reach (+ Jump) (place DB in front to touch)(alt. legs ea. rnd)

-1 min. x REST (option: Jump Rope for active recovery)

5) Weighted Tuck-Up to V-sit Shoulder Press (w/ MB or 1 DB)

-1 min. x REST (option: Jump Rope for active recovery)

---------------------------------------

ABS:

Tabata: Single-Leg Elbow Plank Hold (alt. legs ea. round)(challenge: toe atop MB)

---------------------------------------

MINI - “TABATA GONE BAD:” (3 1/2 tabatas of 3 difft. exercises; 1 min. REST b/w ea. tabata)

1) 4 Round Tabata: Plank Double-Footed Side Hops L and R to Jack Push-Up

-1 min. x REST (option: Jump Rope for active recovery)

2) 4 Round Tabata: Pike Jump OR Prisoner Squat + Straight Leg Torso Twist

-1 min. x REST (option: Jump Rope for active recovery)

3) 4 Round Tabata: 1 DB: Squat-Thrust-Single Arm DB Deadlift to Lateral Hop over DB (chllge: burpee)

-1 min. x REST (option: Jump Rope for active recovery)

FINSHER:

Tabata: Surfer Get-Up (alt. lead leg ea. round)