THURSDAY 7.19.18

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Deadlifts
2 Toes to Bar
4 Deadlifts
4 Toes to Bar
6 Deadlifts
6 Toes to Bar
8 Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

RX Men: 165-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total REPS added up at the end!!

Goal: Get to the round of 12 +

PROGRAM A

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 DB Deadlifts
2 Toes to Bar
4 DB Deadlifts
4 Toes to Bar
6 DB Deadlifts
6 Toes to Bar
8 DB Deadlifts
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

ONLY ONE HEAD OF EACH DUMBBELL NEEDS TO TOUCH AT THE BOTTOM FOR THESE TODAY.

RX Men: 40#-50# DBs
RX Women: 25-35# DBs

RX + Men: 60# DBs +
RX + Women: 40# DBs +

(KBs are acceptable as well if you have a matching pair)

PROGRAM C

9 Min AMRAP
As Many Reps as Possible in 9 Min

2 Odd Object Lift
2 Toes to Bar
4 Odd Object Lift
4 Toes to Bar
6 Odd Object Lift
6 Toes to Bar
8 Odd Object Lift
8 Toes to Bar....

Keep adding 2 reps per exercise per round.  Get as far as you can in 9 min!

No Real RX or RX + here since you guys all have different equipment options!

Put what you did and weight of object etc in comments!

Couple notes for this one.  You need to pick a weight that you can move and you don't think you will ever be down to having to do something like singles or doubles in the bigger sets.  We put the weight RANGE for RX because we want to encourage you guys to be smart and we know how people get wrapped up in going RX.  Put exact weight you use in the comments.

This workout will get VERY grippy.  Keep that in mind and make smart breaks as the sets get bigger.  This one will be REALLY easy to come out too hot.

If you have a hand tear, or you don't have a pull up bar you may sub V-Ups.  Other sub options are knees up or even regular sit ups!  Challenge yourself but pick something for this movement also that will allow you to keep moving.

For the deadlifts the bar will start on the ground.  Feet are under the hips and the weight is in the heels.  The bar should be close to the body and the hands outside of the legs.  The knees should have a bend, but the hips should still be higher than the knees with the chest over the bar.  Back is flat and chest is lifted. Arms are straight.  Pull the weight off of the ground by driving through your heels and lifting the chest.  Pull the bar into the body!  Once past your knees think of squeezing your butt to bring you the rest of the way up.  The top is with you standing tall!

Reach the butt back and keep the bar against the body as you lower it back down!  Keep that chest up!

If at any point you cannot keep a flat back for this movement.  You should break.  If you still can't - LOWER THE WEIGHT!  No crazy bouncing at the bottom!  Show control!