SATURDAY 05/18/2019
Program A and Team Version only today! Get after it - oh and #blamejulian
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Morning Coffee
Post: Stress Relief, Cool Down Flow
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
Part 1
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
DB Burpee Deadlifts
Rest 2 Min Before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Reps in 3 Mib
Goal: 35 Reps +Well then...
NOTES:
For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells with them on the floor roughly shoulder width apart.
Jump or step the feet back so that you are in the top of a push up position/plank. Lower the chest and thighs to the ground. Press back up to top.
Jump or step feet in so that they are IN BETWEEN the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.
Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.
If you need to do the push up portion from the knees - go for it!
If you need to be elevated you may choose to just do elevated regular burpees for this part!
If you don't have dumbbells to use for this - you have 2 options - Plate Burpees or Burpee + KB Swing.
Part 2
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpee Box Jumps
Rest 2 Min before Part 3
RX Men: Roughly 22-24" Box
RX Women: Roughly 18-20" Box
(If you don't have something to jump ON - find something to jump OVER)
Score: Total Reps in 3 Min
Goal: 30 Reps+Rude.
NOTES:
Ok so for this one you will face your box or object you are jumping on/over.
Place your hands on the ground. Jump or step the feet back so you are in the top of the push up. Lower the chest and thighs to the ground. (You may choose to first put the knees down for a knee burpee if needed). Jump or step the feet in. And jump from both feet on top of the box!
If you need to take an extra step to get closer to the box after you complete the burpee - do that!
We would love to see you actually jump so even if you have to jump on or over something way lower than what we listed - go for it!
No jumping? No problem. You can sub a burpee step up!
SHIFTers you could even do an elevated burpee + step up!
Part 3
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Burpees
RX+: Do More Burpees
Score: Total Reps in 3 Min
Goal: 40 Reps +
Really though - 45+Ok then...
3 minutes of everything you've got left!!
Hand on the ground, jump or step feet back, chest and thighs to the ground, press up, jump or step feet back in, jump and clap overhead!
You can of course sub knee push up, no push up, or elevated burpees!
TEAM VERSION
WARM UP
Simple SHIFT Warm Up
3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats
Increase speed each round!
WORKOUT
The team version is not an AMRAP but a workout for time.
FOR TIME
In Teams of 2 Complete:
80 Burpee Deadlifts
80 Burpee Box Jumps
80 Burpees
You will work in I go - You go - 1 minute increments.
So Partner A works for 1 minute getting as many reps as possible. At 1 min Partner B goes. When they hit 80 Burpee Deadlifts - they move on to Burpee Box Jumps...
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX+ Men and Women: 100 Reps of Everything
Score: Total Time
Goal: Under 15 Min
NOTES:
So just to be clear this is 80 reps COMBINED for both partners - for each movement. So if partner A gets 12 reps in the first minute - then partner B will start counting at 13. When they get to 80 - even if it's in the middle of the minute - the working partner shifts to the next movement.
One minute on and one minute off - I go - you go.
Ouch.
See descriptions, subs, modifications, and options for all 3 types of burpees in Program A!