SATURDAY 2.9.19
PROGRAM A:
EMOM as Long as You Can Last
(Every Minute on the Minute for AS LONG as you can complete the Work)
First Minute Perform:
1 Burpee
+
6 Dumbbell Step Ups (Alternating)
Second Minute Perform:
2 Burpees
+
6 Dumbbell Step Ups (Alternating)
Third Minute Perform:
3 Burpees
+
6 Dumbbell Step Ups
(Alternating)
Keep adding 1 burpee per round - until you can't complete all of the work in the minute.
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Go Up to 8 Step Ups
Score: Total Number of MINUTES that you are able to complete all of the work + any additional reps in the next minute.
Goal: 10 Min +
NOTES:
What just happened? Lol.
Ok so it's pretty simple. Pick a weight or use no weight at all - that allows you to get as close to 10 min as possible in this workout.
The way it works is when the clock starts you do 1 burpee and then 6 weighted step ups. You then REST the rest of the minute.
When the clock hits 1:00 - you do 2 burpees and then 6 step ups. Rest unitl the clock hits 2:00.
Keep repeating in that fashion - adding 1 burpee each time - unti you can't keep up!
Ouch.
For the burpees you place your hands on the ground. Jump or step your feet out. Get your chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap.
Try not to overextend the back in the press up. Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).
For the step ups you will hold a dumbbell, kettlebell, or bumper plates in each hand. You may also choose to do these unweighted. We would rather have you do them unweighted than lower the reps.
The height of the step up should be roughly 22-24" for Men and 18-20" for Women. Please lower the height to something you are comfortable stepping up AND down. Place your WHOLE foot on the box or step. Make sure you drive through your HEEL when standing up and come to a full standing position on the top. Alternate feet with each step. So, for each set of 6 you will end up doing 3 per leg.
The step ups should take you NO MORE than about 20 seconds. So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds. Otherwise - you're in trouble.
If you are unable to step up you may also sub lunges.
PROGRAM B:
Both A & B crew can post scores in Program A today. If you do not have DBs for the step ups, you can use a plate.
PROGRAM C:
EMOM as Long as You Can Last
(Every Minute on the Minute for AS LONG as you can complete the Work)
First Minute Perform:
1 Burpee
+
6 Sandbag Step Ups (Alternating)
Second Minute Perform:
2 Burpees
+
6 Sandbag Step Ups (Alternating)
Third Minute Perform:
3 Burpees
+
6 Sandbag Step Ups
(Alternating)
Keep adding 1 burpee per round - until you can't complete all of the work in the minute.
No RX or RX+ since all of you have different bags. Just make sure your step ups take no longer than about 20 seconds. Go up or down according to that. No less than 4 - no more than 8.
Score: Total Number of MINUTES that you are able to complete all of the work + any additional reps in the next minute.
Goal: 10 Min +
NOTES:
What just happened? Lol.
Ok so it's pretty simple. Pick a weight or use no weight at all - that allows you to get as close to 10 min as possible in this workout.
The way it works is when the clock starts you do 1 burpee and then 6 weighted step ups. You then REST the rest of the minute.
When the clock hits 1:00 - you do 2 burpees and then 6 step ups. Rest unitl the clock hits 2:00.
Keep repeating in that fashion - adding 1 burpee each time - unti you can't keep up!
Ouch.
For the burpees you place your hands on the ground. Jump or step your feet out. Get your chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap.
Try not to overextend the back in the press up. Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).
For the step ups you will put the sandbag on the shoulder or on the back. You may also choose to do these unweighted. We would rather have you do them unweighted than lower the reps.
The height of the step up should be roughly 22-24" for Men and 18-20" for Women. Please lower the height to something you are comfortable stepping up AND down. Place your WHOLE foot on the box or step. Make sure you drive through your HEEL when standing up and come to a full standing position on the top. Alternate feet with each step. So, for each set of 6 you will end up doing 3 per leg.
The step ups should take you NO MORE than about 20 seconds. So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds. Otherwise - you're in trouble.
If you are unable to step up you may also sub lunges.
TEAM VERSION:
EMOM as LONG as your Team Can Last
Min 1:
Person A: 2 Burpee
Person B:2 DB Step Ups
Min 2:
Person A: 2 DB Step Ups
Person B: 2 Burpees
Min 3:
Person A: 4 Burpees
Person B: 4 DB Step Ups
Min 4:
Person A: 4 DB Step Ups
Person B: 4 Burpees
Min 5:
Person A: 6 Burpees
Person B: 6 DB Step Ups
Min 6:
Person A: 6 DB Step Ups
Person B: 6 Burpees
Are you seeing the pattern. You alternate movements from minute to minute. And every time you go BACK to a movement - you add 2 reps (every 2 min).
RX Men: 40# DBs
RX Women: 25# DBs
Score: Total Number of MINUTES that you are BOTH able to complete all of the work + any additional reps in the next minute.
If one person gasses out - you can choose to scale down their weight or reps to allow them to keep going. OR - you can allow them to stop and the other person can go it alone until they can't keep up. OR - you can BOTH be done.
Your score is ONLY the amount of minutes you BOTH make it though.
Goal: 12 Min +
NOTES:
What just happened? Lol.
Keep in mind the first few minutes - like 6-8 min actually will prob be pretty chill.
Ok so it's pretty simple. Pick a weight or use no weight at all - that allows you to get as close to 14 min as possible in this workout.
Ouch.
For the burpees you place your hands on the ground. Jump or step your feet out. Get your chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap.
Try not to overextend the back in the press up. Keep the belly tight. You may sub knee push up burpees, NO push up burpees (if you have an injury), or even elevated burpees (good one for mamas).
For the step ups you will hold a dumbbell, kettlebell, or bumper plates in each hand. You may also choose to do these unweighted. We would rather have you do them unweighted than lower the reps.
The height of the step up should be roughly 22-24" for Men and 18-20" for Women. Please lower the height to something you are comfortable stepping up AND down. Place your WHOLE foot on the box or step. Make sure you drive through your HEEL when standing up and come to a full standing position on the top. Alternate feet with each step. So, for each set of 6 you will end up doing 3 per leg.
The step ups should take you NO MORE than about 20 seconds. So make sure you look at the clock after your first round (of the 1 burpee and 6 step ups) to make sure that you are under 30 seconds. Otherwise - you're in trouble.
If you are unable to step up you may also sub lunges.