SATURDAY 04/10/2021
Today's workout has 2 parts and 2 scores! Enjoy!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CHEST OPENER, COOL DOWN FLOW
PROGRAM A
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Part 1:
Every 2 Min for 10 Min (5 Rounds):
Run 200 Meters
Max Reps Devil Press
Rest 2 Min Before Part 2
Part 2:
Every 2 Min for 10 Min (5 Rounds):
Run 200 Meters
Max Reps Alternating Single Arm DB Snatch
**Can also do this version with Sandbag Burpee to Overhead for Part 1 and Sandbag Ground to Overhead for Part 2.
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps
Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps
COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
PROGRAM B
WARM UP
RUNNING WARM UP
SNATCH WARM UP
WORKOUT
Part 1:
Every 2 Min for 10 Min (5 Rounds):
Run 200 Meters
Max Reps Burpee Box Jump / Plate Burpee
Rest 2 Min Before Part 2
Part 2:
Every 2 Min for 10 Min (5 Rounds):
Run 200 Meters
Max Reps Power Snatch
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115#
Extra Challenge Women: 75#
Score Part 1: Total BBJO / Plate Burpee Reps
Score Part 2: Total Power Snatch Reps
Goal Part 1: 35-60 Reps
Goal Part 2: 45-65 Reps
COACHES NOTES
You're shooting for 7-12 burpee box jump overs / plate burpees and 9-13 power snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the other movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BURPEE BOX JUMP
Place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
CUSTOMIZATIONS
Burpee Step Up
- OR -
PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
CUSTOMIZATIONS
Regular Burpee
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.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
PROGRAM C
WARM UP
RUNNING WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Part 1:
Every 2 Min for 10 Min (5 Rounds):
Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Devil Press
Rest 2 Min Before Part 2
Part 2:
Every 2 Min for 10 Min (5 Rounds):
Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Alternating Single Arm DB Snatch
**Can also do this version with the barbell/plate/sandbag options found in Programs A/B.
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps
Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps
COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The bike/row should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come off your machine, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths and hop back on your machine. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
TEAM VERSION
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Team Version has a single score. It is your total TIME for this version.
In Teams of 2 Complete:
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Devil Press
then SWITCH
Partner 1: Max Reps Devil Press
while
Partner 2: Run 200
Keep switching until you have 100 Devil Press COMBINED
-
then
-
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Alternating Single Arm DB Snatch
then SWITCH
Partner 1: Max Reps Alternating Single Arm DB Snatch
while
Partner 2: Run 200
Keep switching until you have 200 DB Snatch COMBINED
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 18-24 Min
COACHES NOTES
You and your partner are shooting for 7-12 devil press and 15-26 DB snatches every time it's your turn to chip away at those. The run should take no longer than 1 minute so that your partner has around a minute to work on the weighted movements. Get started with them as soon as you come in from the run and chip away at a moderate-fast pace. It may be worth keeping an eye out for your partner and resting 10 seconds before they'll make it back from the run so that you can be ready to go as soon as they get in.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
Devil Press
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. 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, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!