WEDNESDAY 8.15.18

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Go ahead and add in the Overhead Warm UP today too!

Both are found in Members Only!

Metcon (Time)

For TOTAL Time
(Including Rest)

3 DB Push Press Right
3 DB Push Press Left
3 Box Jump Overs
6 DB Push Press Right
6 DB Push Press Left
6 Box Jump Overs
9 DB Push Press Right
9 DB Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 DB Push Press Right
18 DB Push Press Left
18 Box Jump Overs
15 DB Push Press Right
15 DB Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 DB Push Press Right
3 DB Push Press
Left
3 Box Jump Overs

RX Men: 40# DB
RX Women: 25# DB

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

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Goal:  25 MIN 

PROGRAM B

For TOTAL Time
(Including Rest)

3  Push Press
3 Box Jump Overs
6  Push Press
6 Box Jump Overs
9 Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 Push Press
18 Box Jump Overs
15 Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Push Press
3 Box Jump Overs

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 65# +

Box height ideally is 22-24" for men and 18-20" for Women.

Score: TOTAL TIME!  This INCLUDES the 5 min Rest!

Oh man - simple but brutal.

Ok so for this box jump overs - these may be facing the box or lateral.  Please know your ability level and only choose lateral if you know you are going to be able to make it.  I know some of you are beasts - so go for it.

As always we would love to see you actually jump, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great!

Either way you will jump onto the box - land on both feet - then either jump or step down on the other side.  That is one rep.

You may also OF COURSE sub step ups if you aren't ready to or are unable to jump.

Also - as always if you don't have something to jump on - find something of similar height to jump OVER!

For the DB Push Press. You wil start with the dumbbell at the shoulder.  Just one dumbbell in one hand.  You will dip, keeping the heels down and avoiding the knees from caving in.  Keep the chest up!  Stand hard and fast to create momentum which will help you elevate the dumbbell.  PRess to lock it out getting the bicep by the ear at the top.  Lower back to the shoulder.

Sets do NOT have to be unbroken, but you shouldn't have to break TOO much.  If you are breaking into smaller sets than say 5s - you probably went too heavy.