MONDAY 04/08/2019

 

MONDAY RETEST

#ProjectApril Week 2 and a BOMB re-tester to get the week started right!  This workout was originally posted on Sept 29, 2018 and we all remember it like it was yesterday.  Make sure to go back and check your score from last time!
Program A is the main version of today's workout if you've got the dumbbells to make it happen!
See Program C for Team Option!

Accessory workouts that work well today:
Pre:  Oly
Post: Butts and Guts
Either: Gymnastics

PROGRAM A

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

WORKOUT

For Time
4 Rounds
Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:

Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

You may sub single dumbbell manmakers and burpee + swings.

Keep back flat as you put the weight back down for both!

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

For Time
4 Rounds
Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Plate Burpees

RX Men: 95# Barbell / 45# Plate
RX Women: 65# Barbell / 25# Plate

RX + Men and Women:
8 Barbell Man Makers
16 Plate Burpees

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:

Since Program C is Team Version you may use this version to put your score for bike or row version.

May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Oh. Boy.

For this workout the run distance should be roughly 1 min.  Maybe a little more or less depending on your running ability in general.

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the barbell man makers you will have the feet under hips and bar close to the body.  Hands outside the legs, arms long and chest up.  Bring the barbell to mid-shin (keep the back flat/chest up) and perform a barbell row by pulling the elbows back and bringing the bar to the chest.  Then straighten the arms back to mid shin and stand with the bar. Perform a hang squat clean by performing a small dip, allowing the bar to slide down the leg slightly.  Stand up hard out of the dip. Shrug the shoulders - then pull yourself down into a squat as you guide the bar to the shoulders with fast elbows!

Here you should have your heels down, knees out, chest up and the bar on the shoulders with the elbows high.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the bar of the shoulders.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the plate burpee the plate will also start on the ground.  You will place the hands on the plate and jump or step the feet back.  Get your chest and thighs to the ground/touching the plate.  Press back up.  Jump or step your feet back in (plate is inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

From here you will perform basically a combo swing, snatch, clean and jerk. Finish with the legs, shrug the shoulders, and then in one fluid motion get the plate to lock out over head.

Keep back flat as you lower the plate back to the ground!

TEAM VERSION

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

WORKOUT

In Teams of 2

For Time
Partner 1 Runs 200 Meters
Partner 2 Does as many Man Makers as possible

When Partner 1 Returns they switch

Keep switch back and forth until they complete 50 Man Makers TOTAL

THEN

Then do the same rotation - this time with DEVIL PRESS

Partner 1 Runs 200 Meters
Partner 2 Does as Many Devil Press as they can

When Partner 1 returns they switch.

Keep switching back and forth THIS TIME until 100 Devil Press are completed TOTAL.

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

RX + Men and Women:
8 Man Makers
16 Devil Press

Score: Total Time
Goal: Good Times....and less than  23 Min or so.

NOTES:
***May sub 250 Row or 15 Cal Bike Men/10 Cal Bike Women in place of run as well.Those totals are combined reps.  Pass the number you left off on to your partner each time.  Mixed ability partners don't have to use same weight!  Y

If you are unable to run for space or weather reasons, you may sub 1 Min of doubles, singles, or (since we had had jumprope in Friday's workout) 1 min of unweighted step ups.

For the man maker you will start with the dumbbells on the ground.  Place the hands on the dumbbells.  Jump or step your feet back.  Perform a push up.  Then pull the dumbbell in the right hand to your rib cage (still in the top of the push up position).  Then repeat on the left side.  Keep the butt down and belly tight.  Jump or step the feet in.  Keep the knees bent and heels down as you lift the chest into a deadlift position.  Perform a squat clean by standing up hard and fast with the dumbbells.  Shrugging the shoulders - then pull yourself down into a squat as you guide the dumbbell to the shoulders with the elbows high.

Here you should have your heels down, knees out, chest up and the dumbbells on the shoulders.  Your butt should be lower than your knees.

Now you will perform a thruster.  Stand up hard and fast to pop the dumbbell of the shoulder.  Press out to lockout getting the biceps by the ears.  Keep the belly tight!

For the devil press the dumbbells will also start on the ground.  You will once again place the hands on the dumbbells and jump or step the feet back.  Get your chest and thighs to the ground.  Press back up.  Jump or step your feet back in (dumbbells are inside the feet).  Lift the chest, keep  knees bent/ heels down.  Stand up hard and fast.

No squat this time!  Instead you will perform basically a double dumbbell snatch.  Finish with the legs, shrug the shoulders, and then in one fluid motion get the dumbbells to lock out over head.

This is a combo swing, snatch, clean and jerk.

Keep back flat as you put the weight back down for both