3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Devil Press + Step Up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Wall Balls

RX Men: 20#ish Ball / 40# DBs
RX Women: 12-15# Ball / 25# DBs

Shoot for roughly 9-10' Wall Ball target and

Men: 22-24" Step
Women: 18-20" Step

No RX+ - Just get more reps!

Score: Total reps of BOTH movements. (Yes, you can get more wall balls -but DON'T game it!)

Goal: Over 50 Wall Balls both times - and hold on tight for the Devil Press + Step Up (Blame Myles)

PROGRAM C

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

Rest 1 Min

6 Min AMRAP
(As Many Reps as Possible in 6 Min)
Sandbag Burpee - Shoulder - Step up

Rest 1 MIn

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Shoulder to Shoulder Sandbag Thrusters

No RX or RX + for this!  Just use what you've got with your sandbag!

Score: Total reps of BOTH movements. (Yes, you can get more thrusters -but DON'T game it!)

NOTES:

OH man- this oughtta be fun!!

So for the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!  If you have low ceilings or no ball you can sub lightweight thrusters.  We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

For the devil press + step up.  It's just that!

Dumbbells are on the ground.  You have one hand on each dumbbell.  Jump or step the feet back.  Get the chest and thighs to the ground.  Jump or step the feet in.  Make sure the heels are down, knees are out, dumbbells are between the feet, back is flat and chest is up!  Stand up fast with straight arms - keeping the dumbbells close!  Once finished with the legs and hips SHRUG the shoulders - and guide the dumbbells in a combo snatch/swing and press to lock out.  Biceps by the ears and belly tight at the top.

From here bring the dumbbells back to the hips (one on each side) and perform a step up.  Put your whole foot on your step.  Make sure the knee doesn't cave in as you step.  Drive through the heel and stand all of the way up! Try to remember to switch feet with each rep if possible.  ALL of that is 1 rep.

Lower step up height if necessary so you are comfortable stepping up AND down!

See video for some sub options - plate burpee+step up or kb swing+step up!

See Program C for sandbag option!