TUESDAY 9.4.18
For Max Reps of Devil Press:
5 Rounds
Each Round is on a 3 Min Clock:
Run 400 Meters
Max Reps Devil Press in Remaining Time
No Rest between rounds. When the clock hits 3:00 you run again. Same at 6:00, 9:00 and 12:00.
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest. Do one or the other!
Score: Total number of Devil Press Reps combined at the end.
For Max Reps of Devil Press:
5 Rounds
Each Round is on a 3 Min Clock:
Row 500 Meters
OR
30 Cal Bike - Men / 20 Cal Bike - Women
Max Reps Devil Press in Remaining Time
No Rest between rounds. When the clock hits 3:00 you run again. Same at 6:00, 9:00 and 12:00.
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest. Do one or the other!
Score: Total number of Devil Press Reps combined at the end.
PROGRAM C
For Max Reps of Devil Press:
5 Rounds
Each Round is on a 3 Min Clock:
Row 500 Meters
OR
30 Cal Bike - Men / 20 Cal Bike - Women
Max Reps Devil Press in Remaining Time
No Rest between rounds. When the clock hits 3:00 you run again. Same at 6:00, 9:00 and 12:00.
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
RX + Option: Weight vest - DO NOT choose the heavier weight AND wear a weight vest. Do one or the other!
Score: Total number of Devil Press Reps combined at the end.
The run distance should take you 90 seconds to 2 min. If it takes you longer than 2 min - you may choose to cut it down.
The goal for this workout is to get a total of 40 Devil Press or more!
With that said - choose a weight for the devil press that will allow you to get 9-10 reps every time!
If you are unable to run for space/weather reasons - you may sub 90 seconds of double or single unders.
For the devil press the dumbbells start on the ground. You will place your hands on the dumbbells and then jump or step back to the top of a push up and get the chest and thighs to the ground. This doesn't have to be pretty and can be almost like a sprawl. From there press back up - jump or step the feet back in - preferably to the outside of the dumbbells. Make sure the knees are bent, back is flat and chest is up, Drive through the heels and stand up holding the dumbbells. Once past the knees you will almost jump with them and perform a combo snatch, swing, clean and jerk to get the bells locked out over head. Rep finishes with the belly tight and biceps by the ears.
Do NOT lower them sloppy! Keep the chest up and heels down - bend your knees!
If you do not have a matching set of dumbbells at an appropriate weight you may choose to do a plate burpee (45 - Men. 35 - Women). Or a burpee + KB swing!