This workout was originally posted on 08/11/2018

This one was on a Saturday so there was a Team Version!  Make sure you grab a buddy and get after it!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY - POWER
POST -
EITHER - GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Lower Back Release, Hips

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups
Dumbbell Snatch reps DO NOT count toward your score.
Goal: Good Times.

NOTES:

OH BOY - Here we go.
So basically a dumbbell burpee step up is.
Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

12 Min AMRAP
Plate to Overhead Burpee Step Ups

Every Minute Complete:
4 Plate Snatches (Alternating Arms)

RX Men: 45# Plate
RX Women: 25# Plate

RX+ Men and Women: 6 Plate Snatches

NO Plate Snatches on first minute

Score: Total completed reps of Plate Snatches
Goal: Good Times

NOTES:

OH BOY - Here we go.
So basically a plate to overhead burpee step up is.
Plate is On the ground with the hands on the sides of it.  You jump or step the feet back and do a push up on the plate (it doesn't need to be a pretty one just get the chest and thighs to touch).  Jump or step the feet back in and with BENT KNEES AND A FLAT BACK do a combo swing/clean and jerk/snatch to get the plate over your head.  While the plate is still over your head you will step up onto the box.  Stand all the way up with both feet on top of the box and the plate still overhead.  You don't have to keep the plate over your head as you step down.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 plate snatches.

These are basically the same exact movement that you are using to get the plate from the ground to over your head.  Where the rules for lockout are a little more relaxed for where the plate is for the step ups (if the elbows are bent that's ok) for THESE you must completely lock out at the top of each rep with the biceps by the ears!

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

20 Min AMRAP
Dumbbell Burpee Step Ups
Do these in a you go for 1 whole minute then I go for 1 whole minute.

Each minute must start with:
4 Dumbbell Snatches (Alternating Arms)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Snatches completed as a team.
Goal: Good Times

NOTES:

So the way this team version works:

Partner 1 starts and does as many dumbbell burpee step ups as they can in 1 minute.

When the clock hits 1 min, partner 2 starts ofF that next minute with 4 dumbbell snatches - then completes as many burpee dumbbell step ups as possible for the rest of that minute.

When the clock hits 2 min - partner 1 is back in and does 4 dumbbell snatches and then continues on with the dumbbell burpee step ups.

Score is total number of burpee dumbbell steps ups COMBINED at the end.  Dumbbell snatch reps don't count toward your score!

So basically a dumbbell burpee step up is.

Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!