SATURDAY 09/21/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Cool Down Flow, Hips
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
For Time
50 Renegade Devils
30 Lungesters
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men/Women:
5 Burpees at the top of each minute
Score: Total Time
Goal: Under 20 minutes
A Renegade Devil is a Renegade Row into a Devil Press. 1 rep = Push Up + Row Left + Row Right + Double Dumbbell Snatch.
The renegade devil is a renegade row into a devil press. So 1 rep = Push Up + Row Right + Row Left + Double Dumbbell Snatch. Set up in a plank position with hands on dumbbells about shoulder width apart. Keep a tight body position in the push up by squeezing your butt, quads, and abs. Go to your knees if you need to. Chest and thighs touch the ground at the bottom, fully extend your arms at the top.
Then, hold the plank position and pull your right elbow up and back until the DB touches your ribcage. Plant the right DB down and repeat the row with the left arm. Try to avoid twisting too much. Keep your hips in line with your knees and shoulders. Lower the knees to the floor if you need to.
Step your feet up outside and slightly behind the dumbbells. Keep your belly tight and back flat as you lower your hips and raise your chest. Hike the dumbbells high in between your legs like a football then stand up hard and fast. Use the power from your legs and hips to guide the DBs overhead until arms fully extend overhead. Control the descent and keep the back flat as you set up for the next rep!
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
10 Rounds
5 Push Ups
5 Bent Over Rows
5 Power Snatches
Then immediately into
30 Lungesters
RX Men: 75#
RX Women: 55#
RX Plus Men: 95#+
RX Plus Women: 65#+
RX+ Option: 5 Burpees at the top
of each minute
Score: Total Time
Goal: Under 20 minutes
Keep your body tight in those push ups. Go to knees or elevate hands if you need to!
For bent rows, deadlift the bar to just below the knee. Without moving your torso, pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Lower the bar with control until arms are straight. No kipping or pulling your CHEST down!
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges stepping forward or backward. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Step feet shoulder width apart. Heels down. Barbell on shoulders, elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders, pull your chin back and press the bar overhead until arms are locked out.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
For Time
50 Sandbag Burpee
40 Sandbag Bent Over
Slam
30 Sandbag Lungesters
RX Plus Men/Women:
5 Burpees at the top of each minute
Score: Total Time
Goal: Under 20 minutes
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
IN TEAMS OF 2 COMPLETE
2 ROUNDS
50 Renegade Devils
30 Lungesters
*Every time you want to switch you must BOTH do 4 burpees
RX Men: 40# DBs
RX Women: 25# DBs
Can also use the barbell or sandbag options from B or C.
Score: Total Time
Goal: Under 30 minutes
A Renegade Devil is a Renegade Row into a Devil Press. 1 rep = Push Up + Row Left + Row Right + Double Dumbbell Snatch.Remember only one person works at a time, unless you are both doing burpees during the switch. Have fun with this one!
For the Renegade Devil, set up in a plank position with hands on dumbbells about shoulder width apart. Keep a tight body position in the push up by squeezing your butt, quads, and abs. Go to your knees if you need to. Chest and thighs touch the ground at the bottom, fully extend your arms at the top.
Then, hold the plank position and pull your right elbow up and back until the DB touches your ribcage. Plant the right DB down and repeat the row with the left arm. Try to avoid twisting too much. Keep your hips in line with your knees and shoulders. Lower the knees to the floor if you need to.
Step your feet up outside and slightly behind the dumbbells. Keep your belly tight and back flat as you lower your hips and raise your chest. Hike the dumbbells high in between your legs like a football then stand up hard and fast. Use the power from your legs and hips to guide the DBs overhead until arms fully extend overhead. Control the descent and keep the back flat as you set up for the next rep!
Dumbbell Lungesters begin with the DBs on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Step feet shoulder width apart. Heels down. DBs still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the DBs off of the shoulders. Keep the belly tight and press the DBs straight up to lock out - finishing with the biceps by the ears
RENEGADE DEVIL - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose and sub a shoulder tap instead of row. You could skip step back to a table top or low bear and skip the row. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
LUNGESTERS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat