FRIDAY 04/22/2022
PROGRAM A
WARM UP
WORKOUT
LEVEL 1
6 Rounds
1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest
Suggestions
Men: 25-35# DBs
Women: 15-20# DBs
Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps
Goal:
Score 1: 42 Reps +
Score 2: 140 Reps+
Coaches Notes
This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!
To hit the devil press goal, you will need to average 7 or more devil press per round.
For the squats you will need to average around 24 or more air squats each time to hit the target.
Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".
The devil press may be step in and out, or knee push ups for this. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.
On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
LEVEL 2
6 Rounds
1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest
Suggestions
Men: 40# DBs
Women: 25# DBs
Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps
Goal:
Score 1: 51 Reps +
Score 2: 200 Reps+
Coaches Notes
This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!
To hit the devil press goal, you will need to average 8-9 or more devil press per round.
For the squats you will need to average around 34 air squats or more each time to hit the target.
Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".
The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.
On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
LEVEL 3
6 Rounds
1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest
Suggestions
Men: 40# DBs
Women: 25# DBs
Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps
Goal:
Score 1: 62 Reps +
Score 2: 250 Reps+
Coaches Notes
This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!
To hit the devil press goal, you will need to average 10-11 or more devil press per round.
For the squats you will need to average around 42 air squats or more each time to hit the target.
Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".
The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.
On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.
Good luck!
LEVEL 4
6 Rounds
1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest
Suggestions
Men: 40# DBs
Women: 25# DBs
Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps
Goal:
Score 1: 69 Reps +
Score 2: 290 Reps+
Coaches Notes
This one is tricky! And for this level you are going to have be moving the whole minute on each section! You must hit or pass BOTH scores in order to "pass" this level!
To hit the devil press goal, you will need to average 11-12 or more devil press per round.
For the squats you will need to average around 48-49 air squats or more each time to hit the target.
Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".
The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.
On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.
Good luck!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Devil Press
If you feel a lot of pressure on your abdominal wall 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!