ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

90 Wall Balls

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15# Ball

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

RX+ Option: 120 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the wall balls. This gives you a pace of 15 reps per minute.

SHIFTERS, replace the wall balls with 60 air squats!

For the front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM B

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

90 Wall Balls

RX Men: 75-95# / 20#ish Ball
RX Women: 55-65# / 13-15# Ball

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

RX+ Option: 120 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the wall balls. This gives you a pace of 15 reps per minute.

SHIFTERS, replace the wall balls with 60 air squats!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

60 Sandbag Thrusters

RX Men: 95# Bar
RX Women: 65# Bar

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

RX+ Option: 80 Sandbag Thrusters

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the sandbag thrusters.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

You can also do side to side thrusters where you start with the bag on one shoulder. As you pop the bag up off the shoulder out of the squat, lower it back down onto the opposite shoulder for the next rep.

TEAM VERSION

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats (Each)
30 Push Press (Each)

As soon as both are done..

180 Wall Balls (Combined)

Front Squats and Push Press will be done simultaneously - you can both move at the same time. You need to wait for BOTH to be done before moving on to wall balls.

Wall Balls to be done in 1 min per person increments.

So Partner 1 does 1 min of wall balls, then Partner 2 does 1 min. Keep switching back and forth until you reach 180 reps total.

RX Men: 75-95# / 20#ish Ball
RX Women: 55-65# / 13-15# Ball

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

RX+ Option: 240 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 15 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 9-10 minutes to complete the wall balls.

You don't have to use the same equipment as your partner, mix & match DBs and barbells as you wish!

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.