DESCRIPTION
-The "Bergeron DBeep Test" is a twist on the benchmark workout "Bergeron Beep Test"
-Every minute on the minute for as long as possible, you'll complete the 21 listed reps
-When you are no longer able to complete the work within the minute, the workout is done
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
-If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:
-If you only make it to 5 minutes, abandon trying to go "on the minute" and simply complete as many rounds and reps as possible for 5 more minutes
-In this scenario, record your score as total completed "On the Minute" rounds
-To make sure we're not working forever, we'll add 1 rep to each movement after 10 rounds
*Round 11: 8 Reps of Everything
*Round 12: 9 Reps of Everything
*Round 13: 10 Reps of Everything…
-Use one dumbbell for this movement, holding one head in each hand
-It's essentially like holding a very short barbell
Demo: (https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)

DESCRIPTION
-The "Bergeron DBeep Test" is a twist on the benchmark workout "Bergeron Beep Test"
-Every minute on the minute for as long as possible, you'll complete the 21 listed reps
-When you are no longer able to complete the work within the minute, the workout is done
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
-If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:
-If you only make it to 5 minutes, abandon trying to go "on the minute" and simply complete as many rounds and reps as possible for 5 more minutes
-In this scenario, record your score as total completed "On the Minute" rounds
-To make sure we're not working forever, we'll add 1 rep to each movement after 10 rounds
*Round 11: 8 Reps of Everything
*Round 12: 9 Reps of Everything
*Round 13: 10 Reps of Everything…

AMRAP 5:
Strict Pull-ups

Every Minute on the Minute:
7 Dumbbell Push-ups

STIMULUS
DESCRIPTION
-Today's body armor is max strict pull-ups in 5 minutes
-However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
-Place your hands on dumbbell handles to create a slight deficit

MODIFICATIONS
Strict Pull-ups:
-Inverted Rows (https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be)
-Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)

Dumbbell Push-ups
-No deficit
-Elevated feet

MOVEMENT VIDEOS
Dumbbell Push-ups: (https://www.youtube.com/watch?v=SP2Lte5x9WM&feature=youtu.be)

DESCRIPTION
-This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements
-A steady pace and calculated break-up strategy will be important over the 21 minutes of work
-We can expect to complete between 3-5 rounds today

BARBELL MOVEMENTS
-We're looking to move a lighter weight for both barbell movements
-Choose your weight based off which movement is more challenging for you
-This should be a load that allows you to complete 21+ reps of both movements unbroken when fresh

BOX JUMP OVERS
-There is no need to stand to full extension on top of the box
-You can step off the box, but should jump with both feet to complete this station prescribed

TOES TO BAR
-Choose a rep number or variation here that allows you to clear this station in under 2 minutes

STRATEGY
POWER SNATCHES + TOES TO BAR
-If there are 2 movements to chip away at the most, they are the power snatches and toes to bar
-Small, quick sets will likely be more effective in the long run, especially with these movement happening back to back
-Breaking early and often can help preserve your speed and grip into round 3 and beyond
-Consider the following sets:
**2 Sets: 12-9
**3 Sets: 7-7-7 or 8-7-6
**4 Sets: 6-5-5-5
**5 Sets: 5-4-4-4-4

OVERHEAD SQUATS + BOX JUMP OVERS
-The power snatches come back down the ground on each rep, but the overhead squats do not
-For this reason, let's try to hold on for bigger sets on the overhead squats
-Move at a smooth pace through the box jump overs to allow for this
-See if you can work through the 21 reps in 1-2 sets:
**1 Set: 21
**2 Sets: 12-9