SATURDAY 03/23/2019

March 16, 2019 MIranda Alcaraz

PROGRAM B

PROGRAM B

WARM UP

Kettlebell Warm Up

3 sets unbroken

5 Hang clean Right
5 Hang Clean Left

5 Press Right
5 Press Left

5 KBS Eye Level
5 KB Swings Over head

5 Goblet squat

5 Goblet ThrustersThis whole thing can be done with a KB or single DB.

WORKOUT

Part 1
40 Thrusters
30 Bar Facing Burpees

Rest 5 Min Before Part 2

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX + Women: 75#

Score: Total TIme
Goal: Under 6 Min

NOTES:
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Part 2
30 Bar Facing Burpees
40 Thrusters

Use same weight that you used for Part 1.

Score: Total Time
Goal: You guessed it - Under 6 Min.

NOTES:
For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM A

PROGRAM A

WARM UP

Kettlebell Warm Up

WORKOUT

Part 1
40 DB Thrusters
30 DB Facing Burpees

Rest 5 Min Before Part 2

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

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

Score: Total TIme
Goal: Under 6 Min

NOTES:
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Part 2
30 DB Facing Burpees
40 DB Thrusters

Use same weight that you used for Part 1.

Score: Total Time
Goal: You guessed it - Under 6 Min.

NOTES:
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM C

PROGRAM C

WARM UP

Kettlebell Warm Up

WORKOUT

Part 1
40 Sandbag Thrusters
30 Sandbag Facing Burpees

Rest 5 Min Before Part 2

No RX or RX + - Use what you've got. Thrusters may be from the front rack or side to side!

Score: Total TIme
Goal: Under 7 Min

NOTES:

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

Part 2
30 Sandbag Facing Burpees
40 Sandbag Thrusters

Use same weight that you used for Part 1.

Score: Total Time
Goal: You guessed it - Under 7 Min.

NOTES:
For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

TEAM VERSION

TEAM VERSION

WARM UP

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Goblet squat
5 Goblet Thrusters

This whole thing can be done with a KB or single DB.

WORKOUT

In teams of 2 complete:
10 Rounds (Each)
8 Thrusters
6 Bar Facing Burpees

In a You Go I Go Fashion.

RX Men: 75#
RX Women: 55#

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

NOTES:

Definitely choose a weight that you will try to go unbroken on all the sets of thrusters.

You will rest when your partner goes. Partner 1 does one full round - then Partner 2 goes. Keep alternating until both people have completed 10 rounds.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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