FRIDAY 12.7.18

8 Rounds for Time

24 Double Unders
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

RX + Men: 185# + / 36 Double Unders
RX + Women: 125# + / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM A

8 Rounds for Time

24 Double Unders
12 DB Deadlifts
6 Shoot Throughs

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

RX + Men: 50# DBs +/ 36 Double Unders
RX + Women: 35# DBs+ / 36 Double Unders

Score: Total Time

Goal:  Under 15 Min

PROGRAM C

8 Rounds for Time

15 Cal Row (Men) / 10 Cal Row (Women)
OR
10 Cal Bike (Men) / 8 Cal Bike (Women)
12 Deadlifts
6 Shoot Throughs

RX Men: 165#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125# +

Some will be much faster and will be able to go heavier than RX+.  GO for it!!

NOTES:

This one will be a constant mover.  Choose a weight that will allow you to go mostly unbroken or in 2 sets.  Lower the double under number to 15 if you need to or choose a sub.  Just keep moving!!

For the double unders you should choose a number that allows you to finish these in roughly 45 seconds or less.  Push a minute?  Fine.  But - if you need to lower to 15 per round to keep under 45 seconds.  Do that.  If you are still new to double unders and they are pretty inconsistent you may choose to start with them and see how it goes.

Other sub options though are:  dumbbell hop overs (our favorite sub) or double rep single unders.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the bar drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.

To lower - reach the butt back and slide bar down the leg.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down.  Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.  No excessive bouncing!

For the shoot throughs you can use parallettes, 2 boxes, 2 stable chairs, 2 stacks of plates, or we've even seen countertops!  You will have a hand on each "item" you are using in the top of a push up position.  Press down hard with straight and locked out arms.  Tuck your knees to your chest and shoot your body/feet through so that you land with your heels in front of you.  Arms are still straight.  Raise the hips so that you are in a solid - straight line position.  From here, tuck your knees again and return to the start position.  Forward and back = 1 rep.

See video for subs.