Swing (Tabata)batabata

September 18, 2019

WHEN: 09/18/2019
QIC: Stop Drop and Roll
PAX: Champ, Yurt, Dogwood, Loveseat, Virgo, taco Tuesday, Ocho, Boucher, Hermey (FNG)

TABATA OR NOT TA TABATA, tabat is the question

Tabata is a a high intensity workout of high/low work typically 20 or 30 seconds of high intensity with 10 seconds rest. We opted for 30 seconds high intensity, 10 second recovery each round.

WARM-UP: (TA)BAT(A)MAN

7 minute warm up tabata – SSH / Mountain Climbers

  • 10 rounds – SSH / MCs

THE THANG: CALLIN (TA)BATAN ROUGE

Run to the bottom of the hill  – Tabata 2

  • 8 rounds – Low plank hold / dive bombers

Run to the top of THWM, back to the landing – Tabata 3

  • 8 rounds: Dips / body weight pulls

Run to the top of THWM, back to startex – Tabata 4

  • 8 rounds: Donkey kicks / Lunge Jumps

MARY: SPRAY(TABA)TAN

  • Tabata 5: 8 rounds: flutter kicks / burpees

COT:

  • SATURDAY – 6am workout at The Eagle – no workouts at TBL or TBR – 7am 3rd F to beautify the school.
  • OCL is going to start mobility thursdays – come out for an actual (cough* westend cough*) no running or jumping low-impact AO. Plan is to focus 1/2 on stretching/yoga/mobility and the second 1/2 on total body core work
  • DO THE IRON PAX CHALLENGE – it’s the best workout you’ll get all year – Opportunities Thursday at Tobacco Road, Friday at Animal House and the Thicket

As always – an honor to lead.

Much love,

SDR