SATURDAY 11.17.18
5 Rounds
10 Push Up + Renegade Row
Run 200 Meters
15 DB Burpee Deadlift
Run 200 Meters
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 25 Min
PROGRAM B
5 Rounds
15 Deficit Push Ups
Run 200 Meters
15 Deadlift + Bent Over Row
Run 200 Meters
RX Men: 115#
RX Women: 75#
RX + Men: 135# + / Also go up to 20 Push Ups
RX + Women: 95# + / Also go up to 20 Push Ups
Push Up Deficit Should be roughly 3-4"
Score: Total Time
Goal: Under 25 Min
PROGRAM C
5 Rounds
10 Push Up + Renegade Row
Row 250 Meters OR Bike 15 Cal Men/10 Cal Women
15 DB Burpee Deadlift
Row 250 Meters OR Bike 15 Cal Men/10 Cal Women
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 25 Min
NOTES:
Fun little Saturday good times here guys!
For this workout if you are unable to run for space or weather purposes - you can sub 1 min each time of double or single unders or even step ups!
For the push ups + renegade row you will have your hands on the dumbbells. Lower yourself to the bottom of the push up with your chest and thighs on the ground. Keep your belly tight (no sagging or snaking) and push back up to the top. From here you will pull your elbow back and keep the dumbbell close and pull into the side of the rib cage. Lower dumbbell back to the ground and repeat on the other side. That is 1 rep. Complete 10 total reps!
If these are super difficult for you and you aren't getting 10 in less than about 90 seconds max - you may switch to a push up + 2 shoulder taps!
For the dumbbell burpee deadlift you will again have the hands on the dumbbells. Get your chest and thighs to the to the bottom. Press up. Jump or step the feet in. Make sure the heels are down, knees are bent, hinge at the hips, belly tight, and chest is up. Dumbbells should be just outside of the feet. Stand with the dumbbells. Lift the chest and squeeze the cheeks! Keep the chest up and heels down as you lower the dumbbells back down to the ground.