SATURDAY 11/23/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
POST (best as a finisher): SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | QUADS/IT BAND
POST: COOL DOWN FLOW | POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
30 Rounds
(Oh Yeah)
3 Burpees
1 Lungester
RX Men: 40#
RX Women: 25#
RX+ Men/Women: 4 Burpees + 2 Lungesters
Score: Total Time
Goal: Under 25 Min
This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.
Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
30 Rounds
(Oh Yeah)
3 Burpees
1 Lungester
RX Men: 75#
RX Women: 55#
RX+ Men/Women: 4 Burpees + 2 Lungesters
RX+ Option: Use heavier weight
Score: Total Time
Goal: Under 25 Min
This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.
Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
30 Rounds
(Oh Yeah)
3 Burpees
1 Sandbag Lungester
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 4 Burpees + 2 Lungesters
Score: Total Time
Goal: Under 25 Min
This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.
Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
30 Rounds
(Oh Yeah)
Partner 1: 3 Burpees
Partner 2: 1 Lungester
Partner 1: 1 Lungester
Partner 2: 3 Burpees
So as Partner 1 does - their 3 Burpees Partner 2 does 1 Lungester. Then Partner 1 does 1 Lungester and Partner 2 does 3 Burpees. You can't move back and forth unless the other partner is finished with their part!
RX Men: 75# / 40# DBs / Sandbag
RX Women: 55# / 25# DBs / Sandbag
RX+ Men/Women: 4 Burpees + 2 Lungesters
RX+ Option: Use heavier weight
Score: Total Time
Goal: Under 25 Min
This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.
Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less and you and your partner have the same general idea as far as pacing.
The lungester description below is for barbell but feel free to mix and match equipment and use whatever works best for you!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
Lungesters - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat