A. "Big Baller"
AMRAP 18:
50 Wallballs
40/30 Calorie Bike or 13/10 Round TripsShuttle Runs
30 Dumbbell Romanian Deadlift (50's / 35's)
20 Double Dumbbell Push Presses (50's/35's)
10 Dumbbell Renegade Rows (50's/35's)Scoring: Not Scored
* The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
* On top of the bike calories, we'll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
* The name of the game today is chipping away at manageable sets to keep steadily inching forward
* The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today
## WALLBALLS
* Choose a weight you can cycle for 50+ unbroken reps when fresh
* Men throw to a 10 foot target
* Women throw to a 9 foot target
## DEADLIFTS
* Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh
## DOUBLE DUMBBELL PUSH PRESS
* Choose a pair of dumbbells that allows you to clear this station in 2-3 sets
* Note that there is no re-bend of the knees after driving the weight overhead
* [Click Here](https://youtu.be/mGKJGg3sot4) to see a demo video
## DUMBBELL RENEGADE ROWS
* The Renegade Row combines upper body pushing and pulling into 1 movement
* **1 Rep** = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
* This should be a weight that you can complete with in 2 sets (5-5)
* Full range of motion standards include:
* Chest makes contact with the floor between the dumbbells
* One head of the dumbbell makes contact with the shoulder at the top of the row
* You can use a different dumbbell weight than the push presses as needed
* [Click Here](https://youtu.be/wNuGQC_s65o) to see a demo video of the Renegade Row
## ASSAULT BIKE
* If you're short on bikes, stagger heats by 4 minutes
* See all the way down the page for "modifications"
# GENERAL WARM-UP [5:00-12:00]
## With Workout Weight Medicine Ball
1 Minute Easy Bike
30 Seconds Squats to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI)
1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Medicine Ball Deadlifts
1 Minute Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY [12:00-15:00]
## Dumbbell Ankle Stretch: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Chest Stretch on Floor: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=cY7sEMbpLPs)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/_jD-4lDwW-Q)
# TEACHING + SPECIFIC WARMUP [15:00 – 30:00]
## WALLBALLS & PUSH PRESS
### Finish the Drive
We have two movements that finish with an press overhead in today's workout. The wallball and the double dumbbell push press. While the dumbbells are much heavier than the wallball, the movement pattern is the same, which means there is a lot of potential for high interference in the shoulders. To offset some of that interference, we can dial in the timing of the leg drive to the pres with the arms. The more effectively we can use the legs, the more strain it takes off the shoulders. This can allow us to sustain bigger sets throughout. Look to straighten the legs hard before doing any pressing. It can be helpful to this of the press as a follow through to the leg drive instead of it's own part of the movement. Jump and finish, don't squat and press.
### Movement Prep
*With Lighter Dumbbells:*
5 Double Dumbbell Strict Press
10 Double Dumbbell Push Press
*With Workout Weight Medicine Ball:*
5 Medicine Ball Push Press
5 Medicine Ball Front Squats
5 Medicine Ball Thrusters
5 Wallballs
## DEADLIFTS
### Set-up
In both of our pulling movements today, we'll focus on our set-up position. With a moderate weight, we're likely completing these deadlifts in several sets. This means we'll have to set-up for the first rep more than just a couple times. Every time we approach the bar we can focus on these three things in order before lifting the weighted off the ground:
1. Barbell Covers the Loops of the Laces
2. Hands Just Outside the Legs
3. Pull The Hips Down Into Position
Having this "routine" can help get you set into a good position to start each set.
### Movement Prep
*With Light Weight:*
Establish Set-up Position
30 Seconds Slow Deadlifts
## DUMBBELL RENEGADE ROWS
### Set-up
Like the deadlift, we'll also focus on the set-up position, which will help with better execution of the movement. We'll go over an overview in the *Daily Video*, but see below for a checklist of things we're looking for:
1. Hands on Dumbbells with Arms in a Straight Line
2. Feet Outside Shoulder Width
3. Shoulders and Hips Square to Ground with Body Tight
### Movement Prep
*With Lighter Dumbbells:*
Establish Set-up Position
20 Seconds Plank (Hands on Dumbbells)
5 Renegade Rows
# PRACTICE ROUND [30:00-35:00]
## 1 Round
*With Workout Weights:*
10 Wallballs
8 Calorie Assault Bike
6 Deadlifts
4 Double Dumbbell Push Presses
2 Dumbbell Renegade Rows
# STRATEGY + WOD [35:00-60:00]
## GENERAL
* With bigger rep numbers, moderate weights, and a long time domain, this piece is all about chipping away at each station
* Having a plan going into the 18 minutes for all the weighted movements can help you keep moving forward efficiently
* The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
* Consider the following options listed below
## WALLBALLS
* **1 Set:** 50
* **2 Sets:** 25-25
* **3 Sets:** 25-15-10
* **4 Sets:** 15-15-10-10
* **5 Sets:** 10's
* **6 Sets:** 10-8-8-8-8-8
* **7 Sets:** 8-7-7-7-7-7-7
## DEADLIFTS
* **1 Set:** 30
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10 or 12-10-8
* **4 Sets:** 8-8-7-7
* **5 Sets:** 6's
* **6 Sets:** 5's
* **10 Sets:** 3's
## DOUBLE DUMBBELL PUSH PRESS
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 10-5-5 or 8-7-5
## DUMBBELL RENEGADE ROWS
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3
# AFTER PARTY
## Snatch Technique
(0:00-4:00): Build to a Moderate High-Hang Squat Snatch (Pockets)
(4:00-8:00): Build to a Moderate Hang Squat Snatch (Above Knees)
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch (Below Knees)
# WORKOUT VARIATIONS
## HOME GYM
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows
**Dumbbells:** 50's/35's
#### KILOS
22.5's/15's
# MODIFICATIONS
## 50 WALLBALLS
* 50 Single Dumbbell Goblet Thrusters [Video](https://youtu.be/-R_zfwIR3nU)
* 50 Medicine Ball Squat Cleans [Video](https://youtu.be/lmE5pdl4VgU)
## 40/30 CALORIE ASSAULT BIKE
* Equal Calorie Any Machine (To Maintain Rep Scheme)
* Equal Rep 10-Meter Shuttle Runs
## 30 DEADLIFTS
* 30 Double Dumbbell Deadlifts [Video](https://youtu.be/42c4M-qS1-0)
* 30 Single Dumbbell Deadlifts (Each Side) [Video](https://youtu.be/S40eu8aKP18)
## 20 DOUBLE DUMBBELL PUSH PRESS
* 20 Single Dumbbell Push Press (10 Each Side) [Video](https://youtu.be/M62dkb6jM-0)
## 10 DUMBBELL RENEGADE ROWS
* 10 Strict Pull-ups
* 10 Ring Rows (Feet Elevated)
* 10 Inverted Bar Rows [Video](https://youtu.be/wdadrFLlC2s)
* 10 Double Dumbbell Plank Rows (Each Side) [Video](https://youtu.be/kNwcFuu9zXA)
* 10 Barbell Bent Over Rows [Video](https://youtu.be/64DqGCc5ggQ)
* 10 Double Dumbbell Bent Over Rows [Video](https://youtu.be/SdKsMzdkYZw)
* 10 Single Dumbbell Bent Over Rows (Each Side) [Video](https://youtu.be/izacInNZMWs)