SATURDAY 12.22.18
5 Rounds
Run 200 Meters
20 Dumbbell Snatch (Alternating)
10 Half Up / Half Down Shoulder Lunge Left
10 Half Up / Half Down Shoulder Lunge Right
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 22 Min
PROGRAM B
5 Rounds
Run 200 Meters
10 Power Snatch
20 Back Rack Lunge
(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)
RX Men: 95#
RX Women: 65#
RX+ Men and Women: Full Squat Snatch
Score: Total Time
Goal: Under 22 Min
PROGRAM C
5 Rounds
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
10 Power Snatch
20 Back Rack Lunge
(You may also do the 1/2 up 1/2 down lunges as seen in program A with dumbbells if you would like)
RX Men: 95#
RX Women: 65#
RX+ Men and Women: Full Squat Snatch
NOTES:
Good mover to send you into your holiday weekend!!
The run distance should take you roughly 1 min. Some faster and some a bit longer, but right around that time.
If you are unable to run for space or weather reasons you may sub 1 min of mtn climbers, no push up burpees, single or double unders, taps, or even low step ups.
The dumbbell snatch is alternating. So you will switch hands for each rep. For the set of 20 you will end up doing 10 per side.
The dumbbell will start between the feet. Heels are down, knees are bent, working arm is long and straight, chest up, back flat, belly tight.
Stand up by driving the heels into the ground and lead with the chest. Keep the arm straight. Finish up hard and fast with the legs and hips. Keep the arm straight and dumbbell close. Shrug the working shoulder. Pull the elbow high and outside and keep the dumbbell close. Pull the dumbbell up the body and finish with a punch/press out and lock out with the bicep by the ear! Keep the belly tight. Switch hands either on the way down or on the ground.
For the Half Up Half Down at Shoulder Lunge you will hold one of your dumbbells at your shoulder and the other one will be down at the side. You will keep the dumbbells in this position as you do either forward, reverse, or walking lunge steps.
You will do 10 reps with a dumbbell up at the right shoulder (left dumbbell down by the side) - then 10 reps with the left dumbbell at the shoulder and the right dumbbell down at the side.
Alternate feet with each step for the entire 20 reps.
Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches the ground. Keep the chest up and belly tight. Drive through the front heel and stand completely with feet together between reps!