THURSDAY 02/06/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CHEST OPENER
POST: COOL DOWN FLOW | STRESS RELIEF
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap
2 Jump OVER
3 Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!
No weight needed today!
Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"
(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)
Score: Total Reps Added Up at the End!
Goal: Over 200 Reps - this is almost through the round of 14s
Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate!
For the push up + taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, go with a heavy Russian kettlebell or DB swing.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Handstand Push Up + Tap + Tap
1 Jump OVER
2 Handstand Push Up + Tap + Tap
2 Jump OVER
3 Handstand Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!
No weight needed today!
Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"
(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)
Score: Total Reps Added Up at the End!
Goal: Over 200 Reps - this is almost through the round of 14s
The handstand push ups + taps will catch up to you quick on this one. Break them up early to avoid going to failure. Focus on smooth, controlled movement over all out speed!
For the handstand push ups + taps, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
When you get to the top, shift your weight into your right arm. Raise your left hand off the floor to tap your left shoulder. Then plant your left hand and tap your right hand to your right shoulder. Push the floor away from you with the planted arm and keep your belly tight!
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, go with a heavy Russian kettlebell or DB swing.
JUMP OVERS/PLATE HOPS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.