TUESDAY 9.11.18

15 Min AMRAP
3 Front Squat
3 Toe to Bar
6 Front Squat
6 Toe to Bar
9 Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

RX Men: 115#
RX Women: 75#

RX + Men: 135#
RX + Women: 95#

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the 

PROGRAM A

15 Min AMRAP
3 DB Front Squat
3 Toe to Bar
6 DB Front Squat
6 Toe to Bar
9 DB Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

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

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

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

PROGRAM C

15 Min AMRAP
3 Sandbag Squat
3 Toe to Bar
6 Sandbag Squat
6 Toe to Bar
9 Sandbag Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

NO RX or RX+ - just use what you've got.  Weight should not be so heavy that you have to break a LOT.

Ladies should use 30-40# or heavier.

Guys should use 50-60# plus.

Score: Total completed Reps added up at the end.

Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements.  Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squat you may use a rack or take from the ground.  The bar will be on the shoulders with the elbows high. Tighten the belly and lift the chest.  Feet are shoulder width apart with the heels down.  Reach the butt back and down.  Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom.  Don't allow the bar to pull you forward and no collapsing or bottoming out of the back in the bottom.  Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from.  Other subs are - high knees or even weighted/regular sit ups.