FRIDAY 03/22/2019
PROGRAM B
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Toes to Bar or V-Ups
8 Bent Over Rows
16 Alternating Bodyweight Lunges
RX Men: 95#
RX Women: 65#
RX + Men: 115#+
RX + Women: 75# +
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
NOTES:
For this workout if you've got a pull up bar - go for the toes to bar or knee raise option. No bar though? No problem - v-ups it is!
Choose a weight for the Bent Over Rows that you think you will be able to maintain these in 1-2 sets!
When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.
For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.
For the rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all of the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
PROGRAM A
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Toes to Bar or V-Ups
8 DB Bent Over Rows
16 Alternating Bodyweight Lunges
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
NOTES:
For this workout if you've got a pull up bar - go for the toes to bar or knee raise option. No bar though? No problem - v-ups it is!
Choose a weight for the DB Bent Over Rows that you think you will be able to maintain these in 1-2 sets!
When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.
For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.
For the DB rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all of the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!