THURSDAY 12.6.18

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Power Clean and Jerks

Min 2: 4 Bar Facing Burpees + 4 Thrusters

RX = You held those numbers

Score: The weight you choose

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

PROGRAM A

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks

Min 2: 4 DB Facing Burpees +  4 Thrusters

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

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Rounds Completed with correct reps

PROGRAM C

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Sandbag + 5 Sandbag Hang Power Clean and Jerks

Min 2: 4 Sandbag Facing Burpees + 4 Shoulder to Shoulder Sandbag Thrusters

Don't worry too much about RX or RX+ on this.  Everyone has differently weighted bags.  You will even want to change the numbers if you have a heavy or super light bag.  Make it work for you.

Score: Number of rounds completed with listed reps.

Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

I just love these choose your own adventure workouts - don't you.  Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the Bar Burpees.  This means you will get your chest and thighs to the ground parallel to your bar.  Jump or step your feet in - then jump over the bar laterally.  Your next rep is the same thing on the other side of your bar.

For the hang power clean and jerks you will start by deadlifting the bar to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bar close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bar close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bar on the shoulder.  Drive through the heels in this catch position to pop the bar off of the shoulders. Move the face.  Press the bar up and yourself down.  Catch in a partial squat with the bar locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your bar.  Jump over.  Turn around for the next rep.

For the thrusters the bar will be on the shoulder with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bar off of the shoulder.  Move the face.  Finish with a press to lock out.  Bar over the middle of the body.  Belly tight.