THURSDAY 11.15.18

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
6 Front Rack Reverse Lunges (alternating)

RX Men: 85#-115#
RX Women: 55#-75#

RX+ Men: 30 Double Unders + 135# +
RX + Women: 30 Double Unders + 85# +

PROGRAM A

EMOM 12 Min

Every Minute for 12 Min Complete:

20 Double Unders
8 DB Front Rack Reverse Lunges (alternating)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 30 Double Unders + 10 Reps with 50# DBs +
RX + Women: 30 Double Unders + 10 Reps with 35# DBs +

NOTES:

Score: Weight you chose to use

Goal: Pick a weight that you can complete all 12 minutes (sets) safely but that will challenge you!

For this workout you will choose your own weight.  We put some weight ranges as RX or RX+ to give you an idea - but don't worry too much about that.  You should choose a weight that will challenge you but that you will always be able to do all 6.  Remember - this is 72 total lunges and the fatigue will add up.  We also want you moving safely!

THIS WORKOUT ISN'T FOR THE BEST SCORE ON THE LEADERBOARD.  THERE WILL BE A LOT OF TIES AND THAT IS FINE.  DON'T THINK OF IT AS A COMPETITION - DO IT FOR TRAINING AND FOR COMPLETION!

For the double unders you need to pick a number that takes you no longer than 30 seconds.  You may also choose to do "30 seconds of double unders" and just get what you get!  That is a great way to work them in without it wrecking the EMOM and throwing you off.

If you can't do at least 10 in that time - you will want to choose a sub.  We love the hop over or even plate hops will work.  If you would like to keep that rope in your hand though you may sub double reps of singles (or 30 seconds).

For the lunges you will get the bar on the front of your shoulders.  Let it roll back into your fingertips and raise the elbows high.  Keep the chest lifted and belly tight!  We wrote these as reverse lunges, because we like how they allow the working leg/glute/hamstring to stay planted.  If you are still working on feeling comfortable with this style you can either use this workout to work on them OR you can switch to forward lunges.

Either way you want to make sure you take a long enough step that your front heel stays down when your back knee kisses the ground lightly.  Do NOT slam down to the ground!  You may want to wear knee sleeves or at least sweats/ put a pad under the knees...something.

Do not allow the front knee to cave IN. Make sure it tracks over the toes!

Drive through the front heel and stand all of the way up at the top.  Switch feet each time. So for each set of 6 you end up doing 3 per side.