MONDAY 03/25/2019
This workout was originally posted on March 22, 2018 and again on July 16, 2018. Let's see how you've improved!!
PROGRAM A
WARM UP
Bodyweight Warm or Running/Box Jump Warm up
WORKOUT
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells
Goal: Get both sets of 5 rounds under 10 min (each)
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!
NOTES:
Wait - there's an RX+ option for the devil press now?! Some of you have been members for over a year - you have done these a lot! See what happens!
If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.
For the devil press the dumbbells start on the ground. You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells! From here - you will step or jump the feet in. Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms. Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears. Keep the belly tight!
Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.
If you don't have matching dumbbells you may sub plate burpees as seen in the demo. Guys - 45# - Ladies - 25# - go up to 10 Reps.
For the dumbbell snatch you will only use one dumbbell. You will start with it between the feet. Keep the heels down, chest up, knees slightly bent. You will grab the dumbbell with one hand and stand up fast! (Almost jump) shrug the working shoulder, throw the elbow out to the side as you pull the dumbbell up the body. Punch the dumbbell up (you can pull yourself under it slightly too if you want to/need to). Finish with the dumbbell locked out overhead - bicep by the ear. You will switch hands for the next rep - either on the way down or on the ground. You will do 10 total per round - so 5 per side alternating.
This workout is programmed for DB hop overs! Each hop over = 1 rep. You may sub double unders if you want to work on those.
After 5 rounds you will rest 3 min and then repeat another 5 rounds.
Score is TOTAL TIME INCLUDING THE 3 MIN REST!
PROGRAM B
WARM UP
Bodyweight Warm Up or Snatch Warm Up
WORKOUT
5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs
RX Men: 40# Dumbbells or 45# Plate for Plate Burpee / 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee / 65# Power Snatch
RX + Men: 50# Dumbbells or 45# for Plate Burpee / 115# Power Snatch
RX + Women: 35# Dumbbells or 25# Plate Burpee / 75# Power Snatch
Goal: Get both sets of 5 rounds under 10 min (each)
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!
NOTES:
Wait - there's an RX+ option for the devil press now?! Some of you have been members for over a year - you have done these a lot! See what happens!
If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.
For the devil press the dumbbells start on the ground. You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells! From here - you will step or jump the feet in. Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms. Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears. Keep the belly tight!
Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.
If you don't have matching dumbbells you may sub plate burpees as seen in the demo. Guys - 45# - Ladies - 25# - go up to 10 Reps.
For the power snatch you will pull the bar from the ground with a wide grip (think overhead squat grip) and feet under the hips. The heels are down, knees bent, chest up, arms straight. Drive the heels down and chest up as you pull. Once past the knees stand FAST - almost JUMP- shrug the shoulders - pull the elbows high and outside to keep the bar close. Pull yourself UNDER the bar into a partial squat and punch the bar to lock out over your head with the armpits forward, knees out, heels down, belly tight. Stand completely to finish the rep.
Keep good positions on the way DOWN as well. Heels down - chest up!
This workout is programmed for DB hop overs! Each hop over = 1 rep. You may sub double unders if you want to work on those.
After 5 rounds you will rest 3 min and then repeat another 5 rounds.
Score is TOTAL TIME INCLUDING THE 3 MIN REST!