MONDAY 10.1.18

This workout was originally posted on Feb 17, 2018!  Make sure you go back and check out how you did!

Metcon (Time)

For Time
50  Power Cleans
25 V-Ups
40 Power Cleans
20 V-Ups
30  Power Cleans
15 V-Ups
20 Power Cleans
10 V-Ups
10 Power Cleans
5 V-Ups

RX Men: 75#
RX Women: 55#

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM A

For Time
50 DB Power Cleans
25 V-Ups
40 DB Power Cleans
20 V-Ups
30 DB Power Cleans
15 V-Ups
20 DB Power Cleans
10 V-Ups
10 DB Power Cleans
5 V-Ups

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

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

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

PROGRAM C

For Time
25-50  Odd Object Cleans
25 V-Ups
 20-40 Odd Object Cleans
20 V-Ups
15-30  Odd Object Cleans
15 V-Ups
10-20 Odd Object Cleans
10 V-Ups
5-10 Odd Object Cleans
5 V-Ups

RX Men: Whatever you have
RX Women: Whatever you have

RX + Men/Women: Toes to Bar

Goal: Under 20 Min

For this workout you will want to choose a weight that you consider pretty light.  This is 150 reps.

For the power clean the bar will start on the ground.  You will have the hands outside the legs and the feet about hip width apart.  Chest is over the bar, knees are bent slightly, and heels are down.  You will pick the bar up by driving the heels into the ground and raising the chest at the same time.  Keep the arms long.  Follow the sequence, hips - shoulder shrug - pull elbows out and body under - stand.

You will work to keep the body close to you on the pull by shooting the elbows out to the sides (like you are zipping up your jacket).  Pull yourself under into a partial squat.  Make sure to stand to complete each rep.  Keep good positions as you lower the bar back to the ground.

Once again, this weight is light - and you can make it happen with sloppy technique - but that is the quickest way to light up your low back!  Don't fall for that trap!

YOU DO NOT NEED TO USE THE RX + WEIGHT IF YOU WANT TO DO TOES TO BAR.  FEEL FREE TO MIX AND MATCH THE WEIGHT AND SIT UP STYLE.

For the V-Ups or Toes to bar option - it's up to you. This workout is very grippy with the toes to bar (or even knee up scale option).  So keep in mind how it might slow down your score.  If you are already pushing that 20 min window - you may want to choose the V-Up option.

You can even scale to sit ups if necessary!