Posts tagged Toes to Bar
FRIDAY 2.8.19

PROGRAM B:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

RX +: 40 Double Unders and 10 Toes to Bar/Shoot Throughs

2 Scores:

Score 1: Weight You Chose for the Workout (choose something challenging but that allows you to move correctly)

Score 2: Total Number of Power Clean Reps for All 8 Rounds Combined

NOTES:

Goal: Choose a weight that will allow you to get between 4-7 Reps per round.  No more than 8.  No less than 3.This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 8 cleans per round - up the reps to RX+ - or if you feel you can up the weight with good technique - do that!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM A:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

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

RX + Men: 50# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs
RX + Women: 35# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs

Score: Total Power Clean Reps

Goal: 65 Reps +

NOTES:

This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 10-12 cleans per round - up the reps to RX+ - even if you keep the weight on the dumbbells the same!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C:

SLED OPTION!

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls or 8 Thrusters
30 Second Sled Push

RX Men: 75# Thrusters OR 20# Wall Ball, 22-24" Box
RX Women: 55# Thrusters OR 13-15# Wall Ball, 18-20" Box

RX+: Do more rounds.  Lol.

The weight on the sled is HIGHLY dependent on what sled you have and your surface.  Find a weight and distance that you can move for the entire 30 seconds without having to stop.  Not necessarily RUNNING - but you should be able to run with it when you're fresh.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

Wall Ball and Thruster technique are almost identical.  With the ball - you throw it - with the thruster you press to lockout!  Either way...

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 sled push - test a 30 second distance in your warm up.  You can do an out and back or you can go OUT one round and BACK the other.  Don't worry about timing it each time.  Just find the distance in warm up and use it for the workout.

You can do this with a pull OR push sled!

FRIDAY 1.25.19

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!