THURSDAY 03/14/2019

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

See video demo on Members Only!Go through this twice and also - as usual - warm up the individual movements with lighter weights.

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 Deadlift
3 Lungester

(Both Movements Performed on SAME MINUTE)

RX Men: 75-95#
RX Women: 55-65#

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

Go to 4-2 if you need to in order to make it happen!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. We gave a range on the RX weight because we really want to encourage you guys to choose a weight that will allow you to get around 15 min or even more but CHALLENGE you. So if after a few minutes you feel you could add weight - do it! If after a few minutes you feel like there's no way you will make it that far - take some weight off.

The deadlifts will always feel light. DON'T allow them to get sloppy just because they are on the light side. This will be a LOT of reps by the end and sloppiness will add up.

If using empty bar for this workout - you do NOT have to touch the ground on the bar. Go to just under the knee each time.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

Lower under control. Chest up. Heels down.

You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders to lock out.

PROGRAM A

WARM UP

Full Body Simple Warm UP!

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 DB Deadlift
3 DB Lungester

(Both Movements Performed on SAME MINUTE)

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

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

Go to 4-2 if you need to in order to make it happen!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. We really want to encourage you guys to choose a weight that will allow you to get around 15 min or even more but CHALLENGE you.

Do NOT get sloppy with the deadlifts. This is a lot of reps and sloppy form will REALLY add up!

1 Head touch DB Deadlift - For the deadlifts the DBs will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
You will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

PROGRAM C

WARM UP

Full Body Simple Warm UP!

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 Sandbag Deadlift
3 Sandbag Lungester

(Both Movements Performed on SAME MINUTE)

Use the bag you have and alter reps slightly if needed to make it work/challenging!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. If your bag is light - you may go up a bit. If it's super heavy - go down to 4-2 if necessary.

Do NOT get sloppy with the deadlifts. This is a lot of reps and sloppy form will REALLY add up!

For the deadlifts the sandbag will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.

You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MIranda AlcarazMarch 7, 20192019week10, Thursday