MONDAY 6.25.18
Every 2 Min for 7 Rounds
Run 200 Meters
7 Front Squats
RX Men: 135#
RX Women: 95#
RX + Men: 155# +
RX + Women: 105# +
Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.
PROGRAM A
Every 2 Min for 7 Rounds
Run 200 Meters
Max DB Front Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs +
RX + Women: 35# DBs +
Goal: 10 + Squats per round. Go heavier if you have heavier dumbbells and can move them for 10 reps.
PROGRAM C
Every 2 Min for 7 Rounds
Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
7 Front Squats
RX Men: 135#
RX Women: 95#
RX + Men: 155# +
RX + Women: 105# +
Goal: Complete all 7 intervals within the 2 minute window - and choose a weight that is heavy for you.
Score: Weight used for the front squats. BUT do not go so heavy that you don't make it in the 2 minutes or have to break any of the sets of 7. That is a FAIL!
So I debated how to score this one. I want you to push intensity and go as fast as possible every round, but I also want you to challenge yourself to go heavy. Please keep in mind that the score is BOTH of those things.
The run is something that should take roughly 45 seconds to 1:10 at an uncomfortable pace. If you are unable to measure exact distance make it fit those parameters based off of how good a runner you are!
If you are unable to run for space or weather reasons - no worries! You can do 1 minute of double unders, single unders, or even hop overs. If you are great at double unders do 50. If not- just move for 1 min.
For the front squats - this should be a weight that you CAN do all 7 without failing or getting super sloppy, but it is not going to be fun to do so. Something you will really have to fight through. Don't limit yourself with RX or RX+ options. Choose what is right for you. If you are blasting through the front squats in 15 seconds - with that extra 45 seconds - add some weight!
For these reps the bar will start on the shoulders. You will have the elbows high with a loose fingertip grip. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
If you are unable to finish any round because you run out of time - you can choose to lower the weight or try again - or lower the reps for the rest of the workout so that you can make it. Just note any modifications in comments!
Crush it!