PROGRAM B
Metcon (Time)
Part 1:
For Time
30 Hang Squat Clean Thrusters
30 Toes to Bar
REST 2 Min Before Part 2
RX Men: 75#
RX Women: 55#
RX + Men: 95# +
RX + Women: 75# +
Score: Total Time
Goal: Under 6 Min
Metcon (Time)
Part 2:
For Time
2 Rounds
15 Hang Squat Clean Thrusters
15 Toes to Bar
REST 2 Min Before Part 3
RX Men: 75#
RX Women: 55#
RX + Men: 95# +
RX + Women: 75# +
Score: Total Time
Goal: Under 6 Min
Metcon (Time)
Part 3:
For Time
3 Rounds
10 Hang Squat Clean Thrusters
10 Toes to Bar
RX Men: 75#
RX Women: 55#
RX + Men: 95# +
RX + Women: 75# +
Score: Total Time
NOTES:
Goal: Under 6 MinUse the same weight for all 3 parts of this workout. UNLESS you don't make the 6 min goal in the first part. If that happens lower the weight or change the variation of toe to bar or sub you are using.
For the hang squat clean thruster - deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders. Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!
For the toes to bar you will do just that. Use the kip swing. Press against the bar. Hinge at the hips and bring the toes up to contact the bar.
You may also sub knees up or V-Ups. All of the way down to regular sit ups if you need to!
PROGRAM A
Metcon (Time)
Part 1:
For Time
30 DB Hang Squat Clean Thrusters
30 Toes to Bar
REST 2 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
Metcon (Time)
Part 2:
For Time
2 Rounds
15 DB Hang Squat Clean Thrusters
15 Toes to Bar
REST 2 Min Before Part 3
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 6 Min
Metcon (Time)
Part 3:
For Time
3 Rounds
10 DB Hang Squat Clean Thrusters
10 Toes to Bar
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 6 MinUse the same weight for all 3 parts of this workout. UNLESS you don't make the 6 min goal in the first part. If that happens lower the weight or change the variation of toe to bar or sub you are using.
The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.
From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.
After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!
For the toes to bar you will do just that. Use the kip swing. Press against the bar. Hinge at the hips and bring the toes up to contact the bar.
You may also sub knees up or V-Ups. All of the way down to regular sit ups if you need to!
PROGRAM C
Metcon (Time)
Part 1:
For Time
30 Sandbag Hang Squat Clean Thrusters
30 Toes to Bar
REST 2 Min Before Part 2
No RX or RX+ - just use what you've got. IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)
Score: Total Time
Goal: Under 7 Min
Metcon (Time)
Part 2:
For Time
2 Rounds
15 Sandbag Hang Squat Clean Thrusters
15 Toes to Bar
REST 2 Min Before Part 3
No RX or RX+ - just use what you've got. IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)
Score: Total Time
Goal: Under 7 Min
Metcon (Time)
Part 3:
For Time
3 Rounds
10 Sandbag Hang Squat Clean Thrusters
10 Toes to Bar
No RX or RX+ - just use what you've got. IF your sandbag is too heavy to finish in this time frame - lower the number of reps on that part. (Gave an extra minute compared to the other versions)
Score: Total Time
Goal: Under 7 MinIF you don't make the 7 min goal in the first part - lower the number of reps with the bag or change the variation of toe to bar or sub you are using to allow you to finish in that time.
For the hang squat clean thruster - deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight. Stand up hard and fast. Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!
For the toes to bar you will do just that. Use the kip swing. Press against the bar. Hinge at the hips and bring the toes up to contact the bar.
You may also sub knees up or V-Ups. All of the way down to regular sit ups if you need to!
