SATURDAY 03/02/2019

03/02/2019

PROGRAM A

Accessory Workouts that work well today:
Pre: Power - Oly
Post: Suns Out Guns Out - Butts and Guts (minus the swings)

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 400 Meters
14 Kettlebell Swings
7 Burpee Pull Ups

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The run distance should take you roughly 2 min (little more or less depending on your running ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the workout.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees!

PROGRAM B

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 400 Meters
14 Kettlebell Swings
3 Muscle Ups

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX +: 5 Muscle Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The run distance should take you roughly 2 min (little more or less depending on your running ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the workout.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For this option you can do bar or ring muscle ups!  You can even lower the number to 1 rep every round if you are new to doing muscle ups and just want to get a few into a workout.

If you are unable to do muscle ups but still want to work on them - you may also do jumping, banded, or transition with feet on the ground muscle ups.  Do NOT choose an option that allows you to be sloppy. Focus on good technique if you are choosing this option.

PROGRAM C

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 500 Meters
OR
Bike 30 Cal Bike- Men / 22 Cal Bike Women
14 Kettlebell Swings
7 Burpee Pull Ups

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-5 + RoundsFor this one you will want to find a steady pace and just keep it moving.

NOTES:

The row/bike distance should take you roughly 2 min (little more or less depending on your  ability).  If it takes you longer than about 2:20-2:30 at the MOST - you may shorten the distance for the workout.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees!

TEAM VERSION:

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

In Teams of 2 Complete:
20 Min AMRAP
(As Many Burpee Pull Up Reps as Possible in 20 Min)

Partner 1: Run 400 Meters

While Partner 2:
14 Kettlebell Swings
+ Max Reps Burpee Pull Ups

When Partner 1 finishes 400 meters - switch.

Keep switching back and forth for 20 minutes.

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX +: Go faster
RX + Option for those who are really itching for it: Wear your vest.

Score: Total Number of Burpee Pull Up Reps ONLY.
Goal: 60 Burpee Pull Up Reps + (as a team)

NOTES:

**You may also choose to do the Row/Bike distances found in Program C.So the way this version works is one person is always running and you keep switching back and forth.  When you are NOT running you always start with 14 KB swings and then do as many burpee pull ups as possible until it's time to switch.

If you are unable to run for space/weather reasons you may sub 90 seconds of single/double unders or low step ups.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the burpee + pull up you will perform a burpee under your pull up bar.  Hand on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.

From here you will reach up and either use a slight jump or whatever you have to do to get to a hanging position on the pull up bar.  Ideally there will be a 2"-4" or so jump.  But, if your bar is low you may just grab it.  If it's a HUGE jump, we recommend giving yourself a stack of plates or something to step up on so the jump isn't so high.

You will need to come to a full hang position at the bottom.  Then you can do a strict or a kipping pull up.

If you are unable to do a pull up at this time you can do a burpee + jumping pull up.  Do your burpee - step onto a box then perform a jumping pull up.

If you don't have a bar you may also sub 7 Burpees + 7 ring/trx rows every round.

No rings/TRX?  You will just do 14 regular burpees