Monday- February 26th

February 26, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m row

10 push ups

100m row

10 wall squats

100m row

10 good mornings

100m row

 

    + Today's Warm-up Movements:

           *Lunge w/elbow drop
            *Butt Kickers

 

A. Movement/Transition Practice

-Learn how to do DB Hang Clean and Jerks

 

 

B. Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14/12-cal. row

 

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

 

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell 

 

 

C. 18.1 Recovery

- Reach/Roll/Lift

- Downward Do

- Curl up

 

 

 

**Nutrition Challenge DO-er's: Report your points (and weights) from the second week to Richelle by the end of today (Monday)!! text: (435-760-5825)  or email: arcie03@gmail.com

Score is out of 22

 

 

 

 

 

 

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