TUESDAY 7.17.18
There are 3 scores for today's workout!! Make sure you log one for each! Program A is SLIGHTLY different so take note. There are also Program C options. Follow the work and rest schedule and have fun!
PROGRAM B
20 Rep Back Squat (1 x 20)
20 Unbroken Reps Back Squat
If you have NO idea what you can get - you guess. You get one attempt! If you don't get to 20 then note that in the comments! Don't go too light - but don't peacock it either.
Choose something you think you can get but aren't sure.
For the back squat you will have the bar on your back. Reach the chest up but also tighten the belly. Feet should be shoulder width apart. You will reach the butt back and down keeping the heels down and driving the knees out. Keep the chest up and do not allow any plopping or rounding of the back. You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out! Stand completely between reps.
You are NOT allowed to rack the bar during your set of 20! You have to do all 20 in a row!
If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.
REST 5 MIN BEFORE PART 2!!
800m Run (Time)
Max Effort 800m Run
This is Part 2!
You will run 800 Meters for Time. If you don't have an 800 mapped out you can double your 400. If it's not perfect measurement that's ok too. Google Maps and apps like that can actually help with this if you want it to be more legit.
If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles. You may also sub 100 no push up burpees.
REST 5 MIN BEFORE PART 3!
Metcon (AMRAP - Reps)
Tabata Squats
4 Min of
20 Seconds Air Squats
10 Seconds Rest
8 Rounds Total
Your score is your LOWEST ROUND.
So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!
For this you will set the clock for 4 min. You will do as many squats as you can in 20 seconds then rest for 10. Repeat that for a total of 8 rounds.
Your score is your lowest round!
Legit squats only!
Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up! Stand all of the way up at the top!
If you are unable to go all of the way down for INJURY reasons you may use a higher target!
PROGRAM A
60 Second AMRAP
Dumbbell Squats
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells
Simple as that. As many squats as possible in 1 min.
The aim of this one is to not put the dumbbells down. The idea is to move throughout the whole minute. Find a steady pace and keep moving.
For the squats you can hold the dumbbells on the shoulders however you want. Feet should be shoulder width apart. You will reach the butt back and down. Drive the knees out as you go down but focus on keeping the chest up and heels down. Get your butt lower than the top of your knee at the bottom and stand all of the way up at the top.
We would prefer you to go lighter and go all of the way down if you need to to make that happen. If you cannot go down that low for injury reasons please slow your pace but use a higher target.
IF YOU ARE NEW TO THIS LEVEL OF INTENSITY DO NOT DO MORE THAN 25 REPS FOR THIS PART!!!
REST 5 MIN BEFORE PART 2!!
800m Run (Time)
Max Effort 800m Run
This is Part 2!
You will run 800 Meters for Time. If you don't have an 800 mapped out you can double your 400. If it's not perfect measurement that's ok too. Google Maps and apps like that can actually help with this if you want it to be more legit.
If you cannot run for space or weather reasons - you will do 200 Double Unders or 400 Singles. You may also sub 100 no push up burpees.
REST 5 MIN BEFORE PART 3!
Metcon (AMRAP - Reps)
Tabata Squats
4 Min of
20 Seconds Air Squats
10 Seconds Rest
8 Rounds Total
Your score is your LOWEST ROUND.
So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!
For this you will set the clock for 4 min. You will do as many squats as you can in 20 seconds then rest for 10. Repeat that for a total of 8 rounds.
Your score is your lowest round!
Legit squats only!
Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up! Stand all of the way up at the top!
If you are unable to go all of the way down for INJURY reasons you may use a higher target!
PROGRAM C
20 Rep Back Squat (1 x 20)
20 Unbroken Reps Back Squat
If you have NO idea what you can get - you guess. You get one attempt! If you don't get to 20 then note that in the comments! Don't go too light - but don't peacock it either.
Choose something you think you can get but aren't sure.
For the back squat you will have the bar on your back. Reach the chest up but also tighten the belly. Feet should be shoulder width apart. You will reach the butt back and down keeping the heels down and driving the knees out. Keep the chest up and do not allow any plopping or rounding of the back. You will ideally get your butt lower than your knees at the bottom with the chest up, heels down and knees out! Stand completely between reps.
You are NOT allowed to rack the bar during your set of 20! You have to do all 20 in a row!
If you are not able to squat all of the way down at this time you may shorten the range of motion, BUT we would MUCH rather have you go lighter - even an empty bar and work to get low than heavy and shallow if possible.
REST 5 MIN BEFORE PART 2!!
Metcon (AMRAP - Reps)
Tabata Squats
4 Min of
20 Seconds Air Squats
10 Seconds Rest
8 Rounds Total
Your score is your LOWEST ROUND.
So if you get 25 on round one but 12 on round 7 or 8 - your score is 12!
For this you will set the clock for 4 min. You will do as many squats as you can in 20 seconds then rest for 10. Repeat that for a total of 8 rounds.
Your score is your lowest round!
Legit squats only!
Butt back and down, heels down, knees out, BUTT BELOW THE KNEE AT THE BOTTOM, chest up! Stand all of the way up at the top!
If you are unable to go all of the way down for INJURY reasons you may use a higher target!
Metcon (Time)
1000 METER ROW
OR
60 CAL BIKE MEN / 45 CAL BIKE WOMEN
Go for it!! Only do 1 or the other. Put which you chose in comments.
REST 5 MIN BEFORE PART 3!