SATURDAY 9.22.18

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM B

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)

Plate Burpee Step Up

Each Minute Perform X Box Jumps

At 0:00 - 0 Box Jumps
At 1:00 - 1 Box Jump
At 2:00 - 2 Box Jumps
At 3:00 - 3 Box Jumps...

Add 1 Box Jump Per Minute.  Clock Stops at 10:00.

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 45# Plate, 22-24" Box
RX Women: 25# Plate, 18-20" Box

RX + Men/Women: 13 Minutes

Goal: 50 or more reps!

PROGRAM C

AMRAP 20 MIN
(As Many Reps as Possible in 10 Min)

Dumbbell Burpee Step Up

Each Minute the working Athlete will perform 5 Box Jumps before they start their DB Burpee Step Ups

(This workout will be in a you go for 1 min - I go for 1 min style)

Score is total reps of Burpee Dumbbell Step Up ONLY.

RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box

Goal: 100 or more reps!

Well doesn't this look like a fun little Saturday??

For the dumbbell burpee step ups, make sure you choose a weight that allows you to keep moving.  You may even choose to use no weight at all and just do a burpee into a step up.  We don't want to see a sub of burpee box jumps though.  Keep it to a step up.

You will basically have the dumbbells on the ground in front of the box.  You will place your hands on the dumbbells and then jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Step onto the box and come to a full standing position on top of the box.  Step down.  Place the dumbbells back on the ground and repeat.  Alternate feet with each rep - or at least every 5 or something so that you aren't stepping up with the same foot for 10 min.

When you go to step up make sure that your whole foot is on the box.  Don't allow the knee to cave in as you stand.  Drive off of your heel!

Lower yourself back down under control. Switch feet at the bottom.

Make sure the dumbbells are SAFELY away from the box when you do the box jumps.  Don't be in danger of landing on them when you jump or step down.

For BOTH the step up and the jump, lower the height if necessary. If you can jump high but can't step that high or vice versa - you may use 2 separate stations!

If you are unable to jump at this time - you won't want to sub more step ups.  Instead you may sub a dumbbell swing all of the way to overhead. This will still give that explosive hip extension without the jump.