FRIDAY 8.24.18

4 Rounds for Time

Run 400 Meters
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
16 Toes to Bar

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM B

4 Rounds for Time

Run 400 Meters
16 Barbell Overhead Lunges
16 Toes to Bar

RX Men: 95#
RX Women: 65#

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

See Program C for Muscle Up Option

Score: Total Time

Goal: Under 20 Min

PROGRAM C

4 Rounds for Time

Run 400 Meters
OR
Row 500 Meters
OR
Bike 30 Cal (men) / 20 Cal (women)
8 Reps - 1/2 Up 1/2 Down Lunge RIGHT UP!
8 Reps 1/2 Up 1/2 Down Lunge LEFT UP!
4 Muscle Ups

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX+ Men: 50# Dumbbells/ 6 Muscle Ups
RX + Women: 35# Dumbbells/ 6 Muscle Ups

Score: Total Time

Goal: Under 20 Min

The run distance should take roughly 2:00 - faster if you are a good runner or a little slower if you are not!

If you are unable to run for space or weather reasons - you may sub 90 sec - 2:00 of jump rope (doubles or singles).

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at teh shoulder.  You will lunge in that position alternating feet.  So for each set of 8 you do 4 per leg.

For the first set of 8 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 8 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

If you are unable to make the 1/2 up 1/2 down lunge happen - even with lighter weight - for whatever reason - you may choose to do the lunges with both dumbbells at the shoulder.

You may do any style lunge you like.  You may do forward stepping, walking, or even reverse stepping lunges.

Make sure that you take a long enough step each time  that the front heel can stay down while the back knee touches.  Focus on keeping the chest up and don't allow the knee to cave in.  Stand all of the way up between lunges.

For the toes to bar you may choose a sub if you need to in order to keep moving!

You may sub knees up or if you don't have a bar to hang from you may do v-ups or even more of just a crunch!