SATURDAY 03/09/2019
PROGRAM A
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
For Time
10 Devil Press
5 Thrusters
9 Devil Press
5 Thrusters
8 Devil Press
5 Thrusters
7 Devil Press
5 Thrusters
6 Devil Press
5 Thrusters
5 Devil Press
5 Thrusters
4 Devil Press
5 Thrusters
3 Devil Press
5 Thrusters
2 Devil Press
5 Thrusters
1 Devil Press
In other words....
10-1 Devil Press
5 Thrusters Between Each Set
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 15 Min
NOTES:
Honestly - I don't think we can let Julian program anymore. He's fired.
So the way this works is you go down by 1 rep each set on the devil press, and always do 5 thrusters between sets of devil press.
Ouch.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee. Choose a method that works with your equipment and allows you to finish around or under 15 min!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
For Time
10 Plate Burpees
5 Thrusters
9 Plate Burpees
5 Thrusters
8 Plate Burpees
5 Thrusters
7 Plate Burpees
5 Thrusters
6 Plate Burpees
5 Thrusters
5 Plate Burpees
5 Thrusters
4 Plate Burpees
5 Thrusters
3 Plate Burpees
5 Thrusters
2 Plate Burpees
5 Thrusters
1 Plate Burpees
In other words....
10-1 Plate Burpees
5 Thrusters Between Each Set
RX Men: 45# Plate, 75# Thruster
RX Women: 25# Plate, 55# Thruster
RX + Men: 45# Plate, 95# Thruster +
RX + Women: 25# Plate, 65# Thruster +
(Some of you super duper freaks - feel free to go even heavier on the thruster if you can keep it unbroken.)
Score: Total Time
Goal: Under 12 Min
NOTES:
Honestly - I don't think we can let Julian program anymore. He's fired.
So the way this works is you go down by 1 rep each set on the plate burpee, and always do 5 thrusters between sets of plate burpees.
Ouch.
For the plate burpee the plate will start on the ground. Hands are on the plate. Jump or step the feet back. Lower the chest and thighs down to touch. Press to lock out. Jump or step the feet in. Pick up the plate with straight arms and flat back/chest up. Stand up keeping the plate close and arms straight. Shrug the shoulders. Guide the plate overhead locking out with the biceps by the ears and belly tight. Lower back under control. Check our tip for putting a 5 lb plate under you so that you can avoid squishing your fingers!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM C
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
For Time
10 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
9 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
8 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
7 Sandbag Burpee Over Shoulder
5 Sandbag Thruster
6 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
5 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
4 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
3 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
2 Sandbag Burpee Over Shoulder
5 Sandbag Thrusters
1 Sandbag Burpee Over Shoulder
In other words....
10-1 Sandbag Burpee Over the Shoulder
5 Thrusters Between Each Set
No RX or RX+ just use what you've got!!
Score: Total Time
Goal: Under 17 Min
NOTES:
***You of course can do a combination of dumbbell/barbell/sandbag versions that work for you!
Honestly - I don't think we can let Julian program anymore. He's fired.
So the way this works is you go down by 1 rep each set on the burpee sandbag over shoulder, and always do 5 sandbag thrusters between sets of burpee sandbag over shoulder.
Ouch.
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap! For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
You may also do side to side sandbag thrusters. For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!
TEAM VERSION
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
In Teams of 2 complete:
For Time
100 Devil Press
Every Time You Want to Switch
5 Synchro Thrusters
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time
Goal: Under 15 Min
NOTES:
The way the team version works is the partners will work through the 100 devil press - 1 person working at a time. Whenever you want to switch who is doing devil press - you must BOTH do 5 thrusters at the same time.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee. Choose a method that works with your equipment and allows you to finish around or under 15 min!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.