FRIDAY 1.18.19

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible In 8 Min)

20 Double Unders
8 Front Squat
8 Toes to Bar

Rest 3 Min After Part 1 Before Part 2!!

RX Men: 115#
RX Women: 75#

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

Score: Total Rounds + Any Additional Reps

Goal: 4-5 Rounds+

PART 2

Part 2:

6 Min AMRAP
(As Many Rounds and Reps as Possible In 6 Min)

15 Double Unders
6 Front Squat
6 Toes to Bar

(Use same weight as Part 1)

RX Men: 115#
RX Women: 75#

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

Score: Total Rounds + Any Additional Reps

Goal: 3-4 Rounds+

PROGRAM A

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible In 8 Min)

20 Double Unders
8 DB Front Squats
8 Toes to Bar

Rest 3 Min After Part 1 Before Part 2!!

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

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

PART 2

Part 2:

6 Min AMRAP
(As Many Rounds and Reps as Possible In 6 Min)

15 Double Unders
6 Front Squat
6 Toes to Bar

NOTES:

Choose a weight that is challenging for you.  That you THINK you can do without breaking but aren't POSITIVE about it.

The double unders shouldn't take you longer than 45 seconds or so. If you are new to double unders and will be doing super small sets - the best option would be to sub dumbbell hop overs (our favorite sub) or double rep singles (works but not as good)!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the toes to bar you should be able to do these in 2 sets.  You can modify to knees up or if you don't have a bar to hang from you can also sub V-Ups or even regular sit ups.