FRIDAY 11.23.18

12 Min EMOM
(Every Minute on the Minute)
4 Devil Press
4 Overhead Lunges Right Arm
4 Overhead Lunges Left Arm

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

RX + : Go up to 5-5-5

PROGRAM B

12 Min EMOM
(Every Minute on the Minute)
4 Clean and Jerk
4 Overhead Lunges (Alternating)

RX Men: 95#
RX Women: 65#

RX+ : Go up to 6-6

RX + OPTION: Choose a heavier weight.

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

PROGRAM C

12 Min EMOM
(Every Minute on the Minute)
4 Sandbag Over the Shoulder
4 Sandbag Front Rack Lunges

As far as weight goes - USE WHAT YOU'VE GOT!

RX + : Go up to 6-6

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

**For this version you may also sub overhead lunges with a barbell or 8 Single arm lunges with dumbbells (4 per side)

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

NOTES:

For this one you can pick your weight and pick your reps.  It will of course add up.  You will want to make sure that you can complete the work (especially at first) in about 40-45 seconds.  Feel free to even go up to six reps of each if you can make it happen for all 12 minutes!

For the devil press you will start with the dumbbells on the ground and the hands on the dumbbells.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up to the top of the push up.  Jump or step your feet in so that they are outside of the dumbbells.  Keep the heels down, bend the knees, lift the chest.  From this position stand hard and fast driving through the legs.  Finish with the legs keeping the dumbbells close to the body. Shrug the shoulders, then guide the dumbbells up with the arms, finishing with a press to lock out with the biceps by the ears.

SHOW CONTROL when lowering the dumbbells back down!  Keep the heels down and back flat.  Bend the knees!

If you need a scale for the devil press and don't have lighter dumbbells you can always do a plate burpee or even a burpee + KB swing!  All of the way down to just a regular burpee!

For the overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!