FRIDAY 03/01/2019

February 22, 2019 MIranda Alcaraz

03/01/2019

PROGRAM B

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

***See ful demo of the movements in the video demo you can find on Members Only!

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
5 Front Squats
15 Wall Balls

RX +: Go up to 2 Wall Walks

Score: Weight used for the Front Squats
Goal: 5 Unbroken each time that still allows you to finish the rest in about 90 seconds per round.

NOTES:

**Squats can be taken from Rack or Ground.Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

Front Squats should be unbroken, and may be taken from the ground or a rack. Heavy - but good form and able to move through all 5 each time.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

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. Butt is lower than the top of the knee. Do not collapse.

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

For the wall ball reps the squat is the same just with the ball at your chest! Stand up hard and fast. Use your legs to throw!

PROGRAM A

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
6 DB Front Squats
15 Wall Balls

RX Men: 40# DBs
RX Women: 25# DBs

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

RX +: Go up to 2 Wall Walks

Score: Slowest Round
Goal: Goal for this version is just to push the pace each round.

NOTES:

Choose a weight that is hard, but you can do all 6 reps unbroken!Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

For these 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 wall ball reps the squat is the same just with the ball at your chest! Stand up

See wall ball sub options in video!

PROGRAM C

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

Every 2 Min for 8 Rounds
(16 Min)

1 Wall Walk
5 Sandbag Bear Hug Squats
15 Wall Balls

RX +: Go up to 2 Wall Walks

Score: Slowest round. Don't worry about adding reps to the bear hug squats if your bag is light. Just. push for a faster time!
Goal: Good Times and Good Training.

NOTES:

Do NOT go up to 2 Wall Walks if you aren't able to keep rounds to about 90 seconds or less.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

For the bear hug sandbag squats you will do just that. Bear hug your sandbag. Feet are under their shoulders. Reach the butt back and down. Keep the heels down, chest up, knees out, belly tight. Get the butt lower than the knees at the bottom. No collapsing. Lead with the chest and drive through the heels to stand up.

For the wall ball reps the squat is the same just with the ball at your chest! Stand up hard and fast. Use your legs to throw!

See video for wall ball subs!