SATURDAY 09/11/2021
Reps vary for this workout! Be sure to read the full description!
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, STRESS RELIEF
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Reps vary for this workout! Be sure to read the full description!
4 Rounds
20 Wall Balls
8 Single Arm Devil Press (Right)
8 Single Arm Devil Press (Left)
20 Wall Balls
Rest 1 minute between rounds
Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB
Extra Challenge
Men/Women: Unbroken Wall Balls!
Score: Total Time
Goal: 13:00-19:00
COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Devil Press that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Reps vary for this workout! Be sure to read the full description!
4 Rounds
20 Empty Bar Thrusters
16 Plate Burpees
20 Empty Bar Thrusters
Rest 1 minute between rounds
Suggested Weight
Men: 45# Bar / 45# Plate
Women: 35# Bar or Single Dumbbell / 25-35# Plate
Extra Challenge
Men/Women: Unbroken Thrusters!
Score: Total Time
Goal: 13:00-19:00
COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a thruster master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with thrusters, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Plate Burpees that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary for this workout! Be sure to read the full description!
4 Rounds
20 Wall Balls
16 Sandbag Burpees
20 Wall Balls
Rest 1 minute between rounds
Suggested Loading
Men: 18-20# Med Ball / 50-70# Bag
Women: 12-14# Med Ball / 25-45# Bag
Extra Challenge
Men/Women: Unbroken Wall Balls!
Score: Total Time
Goal: 13:00-19:00
COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Pace yourself on the sandbag burpees to get those reps done in 1:15-2:00. If 16 are taking much longer than 2 minutes, consider reducing the reps to a number that's more manageable. Make sure you're breathing deeply every chance you get - especially during the minute rest!
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
SANDBAG BURPEE
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!
CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
In teams of 2:
160 Wall Balls
128 Single Arm Devil Press*
160 Wall Balls
One person works at a time while the other rests.
*Switch arms every 8 reps
Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB
Extra Challenge
Men/Women: Do Wall Balls in Unbroken Sets of 20 Reps
Score: Total Time
Goal: 24:00-30:00
COACHES NOTES
Ouchie! This one's gonna burn. You and your partner should be wrapping up the first set of 160 wall balls in 8 minutes or less! If you're past the 8:00 mark, consider customizing the remainder of the workout so that you guys finish in the goal range. For you wall ball masters, consider doing the Extra Challenge option - when it's your turn to work - do 20 unbroken wall balls before switching with your partner! Choose a weight and pace on the single arm devil press that allows you to do 10-15 reps within a minute. Make sure you breathe throughout the movements and especially while you're resting!
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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!