TUESDAY 8.14.18

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
5 Deadlifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total reps

Score #2 is the weight you chose.

Goal: Go heavy but be able to go unbroken on the deadlifts.  For the squats - 15-20 or more per round.

PROGRAM A

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
10 DB Deadlifts (Both Heads Touch)
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

Only 1 score for this version.

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

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

Goal: 15-20 air squats or more each time.

PROGRAM C

5-10 reps of quality movement through teach

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

After this you will also want to warm up your deadlift making small jumps at a time.

Metcon (AMRAP - Reps)

EMOM 9 Min
(Every Minute on the Minute for 9 Minutes)
3-5 Odd Object Lifts
Max Reps Air Squats

Score is total reps of AIR SQUATS ONLY at the end.

You all have different odd objects.  Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps

Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).

Goal: Choose an odd object and a number of reps with said object that will allow you to still have roughly 30-40 seconds to deadlift.

For the deadlift the bar will start on the ground.  You will have your feet under your hips.  The bar will be close to the shins.  Heels are down.  Hands are just outside of the legs.  You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat.  Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest.  Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen.  Maintain a flat back throughout.  Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close!  No excessive bouncing at the bottom and NO rounding!

For the air squats you will stand with your feet shoulder width apart.  You will keep the weight in the heels and the chest up!  Reach the butt back and down as you drive your knees out and dig through those heels.  You will get your butt lower than your knees at the bottom WITHOUT plopping or rounding the back.  Stand all of the way up at the top for each rep.

If you are unable to go that low for injury or mobitily issues you may sub a squat to a higher target!  We would love to see you guys getting low though!