MONDAY 8.20.18

This workout was originally posted on 02/09/2018!  Here is your chance to see how far you have come in 6 months!

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 185#
RX Women: 125#

RX + Men: 225#
RX + Women: 155#

Goal: 15-20 Min or Less

PROGRAM A

6 Rounds
3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

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

RX + Men: 60# + Dumbbells (As Heavy as you have)
RX + Women: 45# + Dumbbells (As Heavy as you have)

Goal: 15-20 Min or Less

PROGRAM C

6 Rounds
3 Wall Walks
3-6 Muscle Ups (Bar or Ring)
9 Deadlifts

RX Men: 185#
RX Women: 125#

RX + Men: 225#
RX + Women: 155#

Goal: 15-20 Min or Less

For the wall walks you will start at the bottom of the push up position with the feet against the wall.  You will press up into a plank and start to walk your feet up the wall and walk your hands back.  Keep your belly tight and don't let yourself overextend.  You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down!  Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench!  You will have the feet on a box or bench in a plank position.  You will walk the hands back and pike the hips up.  You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up.  For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up.  To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time.  You may also sub just burpee hop overs.

For the deadlifts choose a weight that you feel you will try to do all sets in 1-2 sets.

The bar will start on the ground.  Feet are inside of the hands.  Heels are down, knees are bent slightly, bar is against the body, arms are straight and long, chest is up.

You will drive the heels into the ground as you drive the chest up and pull the bar into the body.  Once you are standing completely, you will return the bar by reaching the butt back and hinge the chest forward.  Continue pulling the bar into the body and keep the chest up!

If at any point you are unable to keep a flat back for this movement - either break or lower the weight!