2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

RX Men: 95#
RX Women: 65#

RX + Men: 115#
RX + Women: 75#

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

PROGRAM A

2 x 5 Min AMRAP

Each AMRAP is As Far As You Can Get in 5 Min

1 Push Press
2 Front Rack Lunge
2 Push Press
4 Front Rack Lunge
3 Push Press
6 Front Rack Lunge
4 Push Press
8 Front Rack Lunge
....

Rest 3 Min Between AMRAPs

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

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

Score: Total Combined REPS at the end from both AMRAPS

Goal: Tie or beat your score on the second time through!

Choose a weight that you think you will be able to hold onto it throgh the first few rounds and not have to put it down.  This should be a weight that you are cabable of doing a set of 10 push press and 20 or so lunges with if you were fresh.

The way this will work is you will get as far as you can in 5 min.  Push press reps go up by 1 and lunge reps go up by 2 each time.  At the end of 5 min you will write how far you got and rest 3 min.  Then you wil start over COMPLETLY from the beginning and try to match/beat your score!

Your total score is ALL of the reps you got from both added up.

For the push press the bar will be on the shoulder.  Elbows slightly in front.  Feet are under your hips.  Heels are down.  Belly tight.  You will dip, keeping the chest up.  The dip is shallow.  The heels should stay down and the knees will come forward.  Stand hard and fast out of the dip.  Move the face out of the way.  Use the drive from the legst to pop the bar off of the shoulder.  Press and pull the bar back over the middle of the body to lock out.  Keep the belly tight and squeeze the cheeks!

Move the face back out of the way on the way down.  Lower the bar to the shoulders with the elbows in front.  Absorb the catch by bending the knees - which will also set you up for your next dip!

For the lunges you will loosen the grip a bit and raise your elbows higher making a strong shelf on the shoulders.  You may perform walking, forward stepping, or reverse stepping lunges.  Make sure you take a wide enough step that your front heel can stay down when your back knee touches.  Make sure to keep the chest up and don't allow the bar to pull you forward.  Make sure you do not allow the knee to cave in, but keep in tracking in line with the toe!  Stand up betwee reps.  Alternate feet with each lunge.  2 Lunges = 1 right and 1 left.  4 Lunges = right, left, right, left.

If for injury reasons you need to use a different weight for each exercise, make sure to do that!