MONDAY 1.21.19
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
10 Pull Ups
10 Push Press
RX Men: 95#
RX Women: 65#
RX + Men: 115# +
RX + Women: 75# +
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
PROGRAM A
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
10 Pull Ups
10 Push Press
RX Men: 40# DBs
RX Women: 25# DBx
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Number of Completed Rounds + Any Additional Reps
PROGRAM C
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Row 250 Meters
OR
Bike 15 Cal Men / 10 Cal Women
10 Pull Ups
10 Push Press
RX Men: 95#
RX Women: 65#
RX + Men: 115# +
RX + Women: 75# +
NOTES:
If first round take you longer than 2:15-2:30 - scale back weight or pull up type to speed its up a bit.
For this workout choose a weight that you don't forsee yourself having to break too much if at all on the push press. Choose a pull up style that will allow you to keep all 10 to be completed in under 45 Seconds or so each time.
The run distance should take roughly 50 Seconds to 1:15. If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders or even 1 min of a lower (like 12") step up.
For the pull ups you may choose something that works for your fitness level and equipment. Some options are: Strict (lower the number to 5-7) - kipping - jumping - banded - ring/trx row - bar in rack supine row - bent over row.
Make sure you start with a completely straight arm at the bottom and pull all of the way up each time!
For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.