PROGRAM B
For Time
100 Back Squats
Every Minute on the Minute
3 Devil Press
RX Men: 40# DBs / 95#-115# Back Squat
RX Women: 25# DBs / 65#-75# Back Squat
RX+ Men: 50# DBs / 135#+ Back Squat
RX + Women: 35# DBs / 85#+ Back Squat
RX + Option (using whatever weight you choose): 100 Overhead Squats instead.
(No dumbbells? Sub 5 Plate burpees for DP)
Score: Total Time
Goal: Under 13 Min
Oh my.
So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press. When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press. After your 3 Devil Press you will pick back up where you left off on your squats.
An RX+ Option would be to do overhead squats. If you choose this version - you may choose a weight that is appropriate and will allow you to get at least 7-8 Squats per minute.
Otherwise - you will perform regular back squats
Back Squat:
The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Overhead Squat:
You may get the bar over your head however you need with a wide grip.
Belly tight chest up, pressing into the bar with armpits forward.
Reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.
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!
If you don't have dumbbells you may sub 5 plate burpees.
PROGRAM A
For Time
100 Dumbbell Squats
Every Minute on the Minute
3 Devil Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX + Women: 35# DBs
RX + Option (using whatever weight you choose): 100 Single Arm Dumbbell Overhead Squats instead.
Score: Total Time
Goal: Under 13 Min
NOTES:
Oh my.
So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press. When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press. After your 3 Devil Press you will pick back up where you left off on your squats.
An RX+ Option would be to do single arm DB overhead squats. If you choose this version - you may switch arms whenever you choose. No set number of reps per side.
Otherwise - you will perform regular dumbbell squats with the dumbbells at the shoulders.
The dumbbells will be held at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
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!
If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number. You may also sub to a plate burpee or a burpee + KB swing. You could even do a regular burpee with no weight at all!
PROGRAM C
For Time
100 Sandbag Back Squats
Every Minute on the Minute
3 Devil Press
No RX or RX+. Just use the bag that you've got. Go up or down in reps depending on weight of your bag. Goal is to find a weight that allows 8-12 reps of squats per minute
No Dumbbells? Sub 4 Sandbag Facing Burpees in place of Devil Press!
Score: Total Time
Goal: Under 13 Min
NOTES:
Oh my.
So the way this works is when the clock starts - on first minute you DO NOT have to do Devil Press. When the clock hits 1:00 you will have to stop where you are at and do 3 Devil Press. After your 3 Devil Press you will pick back up where you left off on your squats.
The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
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!
If you are unable to finish the set of 3 Devil Press in about 30 seconds or less - lower the number. You may also sub to a plate burpee or a burpee + KB swing. You could even do a regular burpee with no weight at all!