ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Chest Opener, Hips

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)

Devil Press

Every Minute on the Minute (Including First Minute)

4 Dumbbell Step Up Overs

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

RX+ Men/Women: 6 Dumbbell Step Up Overs

Score: Total Devil Press Reps
Goal: 50 Reps +

To hit the goal you'll need to average at least 5 Devil Presses per minute. Choose a load that allows you to complete the step up overs in less than 20 seconds.

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!

Since there is no Program B today, you can modify the Devil Press to a plate burpee or burpee KB swing.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24"" for fellas and 20"" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

No dumbbells? Try step ups holding a plate to your chest, KB in a goblet position, or goblet lunges.

Feel free to lower the weight all of the way down to nothing if you need to!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

10 Min AMRAP
(As Many Reps as Possible in 10 Min)

Sandbag Burpee to Overhead

Every Minute on the Minute (Including First Minute):

4 Sandbag Step Up Overs

Ideal Sandbag Weights:

Men: 50-70#
Women: 25-45#

RX+ Men/Women: 6 Sandbag Step Up Overs

Score: Sandbag Burpee to OH Reps
Goal: 50 Reps +

To reach your goal you'll need to average at least 5 Burpee Ground to OH per minute. Step up overs should take no more than 20 seconds so lower the reps if you need to, especially with heavier bags.

For the burpee sandbag ground to overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the sandbag step-up overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

In Teams of 2 Complete:
12 Min AMRAP

Partner 1:
10 Devil Press
Partner 2:
8 Step Up Over

Then Switch

Keep Switch Back and Forth for Max REPS in 12 Min.

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

Score: Total COMBINED Reps!!
Goal: 180 Reps

So the way this works is one person will do the 10 DP while the other does 8 Step up overs. Then they switch. At the VERY end teams will add up their total reps of both movements. Each round is basically 18 reps per person. So if they each do 5 rounds ((18 reps x 2 people) x 5 Rounds = 180 reps).

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!

Since there is no Program B today, you can modify the Devil Press to a plate burpee or burpee KB swing.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24"" for fellas and 20"" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

No dumbbells? Try step ups holding a plate to your chest, KB in a goblet position, or goblet lunges.

Feel free to lower the weight all of the way down to nothing if you need to!

DEVIL PRESS - Start with modifying to lighter weight. 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 or skip the plank/push up. 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!