ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Shoulder Stretch | Stress Relief

PROGRAM A

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run...

RX Men: 40# DBs
RX Women 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears.

Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued.

PROGRAM B

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run!

RX Men: 75-95#
RX Women 55-65#

RX + Men: 115# +
RX + Women: 75# +

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2:00 to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CANNOT do all 30 in a row, but you can do at least 7 or so every time you pick it up - even when you are tired!

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Push Press
30 Cal Bike Men/22 Cal Bike Women
OR
500 Meter Row

(Choose EITHER Bike or Row)

RX Men: 75-95# Bar OR 40# DBs
RX Women 55-65# OR 25# DBs

RX + Men: 115# + OR 50# DBs +
RX + Women: 75# + OR 35# DBs +

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The bike/row distance should take roughly 2:00 to 2:30. Little more/little less depending on your ability!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CAN NOT do all 30 unbroken, but can do at least 7 or so every time you pick it up - even when you are tired.

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.