Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

30 Seconds Each

Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Active Samson
Sprawls

Single Unders
Push-up to Down Dog
Slow Burpees

Single Dumbbell Warmup

20 Seconds [Each Side]

Performed With Light Weight:
Deadlift (Between Legs)
Bent Over Row
Russian Swing
Strict Press

MOBILITY

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Child’s Pose on Dumbbell: 45 Seconds

Movement Prep

With Lighter Weights:
5 Double Dumbbell Push Press
5 Double Dumbbell Swings (Finish Overhead)
5 Double Dumbbell Burpees (Bells Between Legs)
5 Devil’s Press

WOD

For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

WORKOUT VARIATIONS

HOME GYM

For Time:
50 Devil’s Press

“2-2-2-3” Intervals Style:
35 Single Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

Same as Prescribed Workout

BARBELL

For Time:
50 Power Snatches 85/115

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Barbell Burpees
Max Power Snatches in Time Remaining

WORKOUT BRIEF

DESCRIPTION

  • This workout consists of 4 short and fast intervals
  • The first three intervals last for 2 minutes, with the final lasting 3 minutes
  • There is 2 minutes of rest between intervals
  • After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
  • Your workout will continue until you have finished 50 total Devil’s Press
  • As a recap, the workout flows as follows:
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 3
  • Record the total time (including rest) it takes to complete the 50 reps
  • If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

DEVIL’S PRESS

  • This movement is a combination of a dumbbell burpee and a double dumbbell snatch
  • The chest should make contact with the floor on each rep
  • Swing the bells overhead without pausing at the shoulders
  • Choose a moderate weight that allows you to complete 10+ reps within each interval

DOUBLE UNDERS & LATERAL DUMBBELL BURPEES

  • These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps
  • Adjust numbers or variations as needed to accomplish this
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle of the dumbbell
  • There is no need to stand to full extension when jumping over the handle

 

Controlling the Dumbbells

Controlling the dumbbells will also be important in this movement. There are 2 places in particular we can keep in mind:

  • On the Floor: Make sure to position the bells wide enough (at about shoulder width) to allow the chest to contact the floor on each rep. Taping or chalking a target can be helpful in getting them back to a consistent position.
  • Back Down to the Floor: Stopping at the shoulders on the way back down to the floor can slow down the weight and make it easier to stay under control and in a good position.

 

MODIFICATIONS

DEVIL’S PRESS

  • Single Arm Alternating Devil’s Press
  • Odd Object Devil’s Press
  • Barbell Power Snatch 85/115

DOUBLE UNDERS

  • Reduce Reps
  • 60 Single Unders
  • 30 Seconds of Practice
  • 15 Over and Back Dumbbells Hops
  • 35 Line Hops
  • 35 Double Taps

LATERAL DUMBBELL BURPEES

  • Lateral Barbell Burpees
  • Regular Burpees

 

STRATEGY + WOD

GENERAL

  • With short intervals and rest built in, look to move with a purpose through each round
  • The numbers on the jump rope and burpees are pretty small, allowing you to turn the brain off a bit and focus on speed
  • Once you get to the Devil’s Press, look to settle into a strong rhythm
  • It can be helpful to mark a spot on the floor with tape or chalk for your dumbbells
  • This allows you to easily find the ideal spot for them when going into the next rep
  • Being just 1-2 seconds more efficient over the course of 50 reps can be the difference of almost 1-2 minutes when all is said and done
  • Move fast and work hard, then recover

AFTER PARTY

BODY ARMOR

AMRAP 7:
7 Close Grip Push-ups
7 Wide Grip Push-ups
7 Hand Release Push-ups
30 Banded Pull-Aparts