02/28/2019

This workout has 2 EMOMs so 2 Scores.  The first one will be the weight you use for the deadlift and the second one will be the total number of ring rows completed.

PROGRAM B

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!

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsThis warm up is also a great way to warm up for double unders as well.  Get some hops going.  Add in a couple sets of single unders and some single - single - doubles.

Part 1:
10 Min EMOM
Every Minute on the Minute for 10 Min
15-20 Double Unders
5 Deadlifts

Rest 5 Min Before Part 2!

Score: Weight you use for the Deadlift.  Should be 5 reps in a row with good form!
Goal: Heavy for you, but good movement.

NOTES:

Choose a number of double unders that you can do in 30 seconds or less.  If that number is less than 10 - then just do 30 seconds of double unders each time.

If it's MORE than 20 - just keep the 20 double unders and get more rest / go heavier on the deadlift.

You may also sub 20 dumbbell hop overs or 20 mountain climbers if you need to.

"For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control."

You SHOULD be getting rest on this workout.

Part 2:
10 Min EMOM
(Every Minute on the Minute for 10 Min)
15-20 Double Unders
Max Reps Ring/Supine Bar Rows

If you don't have a way to do either of those things - switch to 6 bent over rows.  See below for more info.

Score: Total Number of ring or supine bar rows.  If doing bent over rows your score will say 60 - put the weight in the comments.
Goal:  Not to get sloppy.

NOTES:

For this one you will already be taxed in the pulling from the first part.  If you peacock the first round and get like 20 ring rows - you will definitely be doing like 4-5 by the end.  Ha ha.  So maybe even come up with a number each minute you think you can hold.

Whatever your plan was for double unders on the first part can be duplicated here.

Keep in mind that for the ring or supine bar rows, the more parallel you are to the ground - the more difficult these become.  Choose a level of difficulty that will allow you to do at least 10-12 on the first round for sure.

Start with straight arms at the bottom of every rep and pull the chest all of the way up.  Maintain a straight body position and tight belly. No "kipping" ring rows here.  You WILL probably get to a point where you are doing singles.

If you need to do the Bent Over Row option - please lower the weight from your deadlift A LOT.  For example if you did 155# Deadlifts you should be looking at like 95# Bent Over rows.  Something like that.

Keep the belly tight, chest up and bar close.  NO jerking the weight.  Nice and controlled.  Keep in mind how you have ALREADY done 40 deadlifts at this point.

PROGRAM A

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!

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsThis warm up is also a great way to warm up for double unders as well.  Get some hops going.  Add in a couple sets of single unders and some single - single - doubles.

Part 1:
10 Min EMOM
Every Minute on the Minute for 10 Min
15-20 Double Unders
6 Single Leg Deadlifts (Alternating- 3 per leg)

Rest 5 Min Before Part 2

Score: Weight DB(s) you use for the Deadlift.  Goal is to use a weight that is challenging for you but you can maintain good form.
Goal: Challenging + Good Movement.

NOTES:

Choose a number of double unders that you can do in 30 seconds or less.  If that number is less than 10 - then just do 30 seconds of double unders each time.

If it's MORE than 20 - just keep the 20 double unders and get more rest / go heavier on the deadlift.

You may also sub 20 dumbbell hop overs or 20 mountain climbers if you need to.

For the single leg deadlifts you will hold the dumbbell or kb in the opposite hand of the leg that will be working.  OR if you are able to go a bit heavier - or have lighter dumbbells that will allow you to hold a dumbbell in BOTH hands - you may do that!

Fight not to twist.  Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom.  Keep the back flat and belly tight and squeeze the butt to stand up.  Keep the dumbbells pulled back close to the body and whole foot planted throughout.

Enter your score as the TOTAL weight used for these.  For example 1x25lb DB = 25#.  2x25lb DBs = 50#

You SHOULD be getting rest on this workout.

Part 2:
10 Min EMOM
(Every Minute on the Minute for 10 Min)
15-20 Double Unders
Max Reps Ring/Supine Bar Rows

If you don't have a way to do either of those things - switch to 6 DB bent over rows.  See below for more info.

Score: Total Number of ring or supine bar rows.  If doing bent over rows your score will say 60 - put the weight in the comments.
Goal:  Not to get sloppy.

NOTES:

For this one you will already be taxed in the pulling from the first part.  If you peacock the first round and get like 20 ring rows - you will definitely be doing like 4-5 by the end.  Ha ha.  So maybe even come up with a number each minute you think you can hold.

Whatever your plan was for double unders on the first part can be duplicated here.

Keep in mind that for the ring or supine bar rows, the more parallel you are to the ground - the more difficult these become.  Choose a level of difficulty that will allow you to do at least 10-12 on the first round for sure.

Start with straight arms at the bottom of every rep and pull the chest all of the way up.  Maintain a straight body position and tight belly. No "kipping" ring rows here.  You WILL probably get to a point where you are doing singles.

If you need to do the bent over row option:

You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

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!

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsThis warm up is also a great way to warm up for double unders as well.  Get some hops going.  Add in a couple sets of single unders and some single - single - doubles.

Part 1:
10 Min EMOM
Every Minute on the Minute for 10 Min
15-20 Double Unders
5 Sandbag Over Shoulder

Rest 5 Min Before Part 2

If you have a super light bag - you may up the reps on this.

Score: Weight you use for the Sandbag.  Don't worry if your bag is light.  This is just so you have something to enter for a score.
Goal: Fun times. 

NOTES:

Make the numbers work for YOU and the bag you have!Choose a number of double unders that you can do in 30 seconds or less.  If that number is less than 10 - then just do 30 seconds of double unders each time.

If it's MORE than 20 - just keep the 20 double unders and get more rest / go heavier on the deadlift.

You may also sub 20 dumbbell hop overs or 20 mountain climbers if you need to.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

You SHOULD be getting rest on this workout.

Part 2:
10 Min EMOM
(Every Minute on the Minute for 10 Min)
15-20 Double Unders
Max Reps Ring/Supine Bar Rows

If you don't have a way to do either of those things - switch to 6 bent over rows.  See below for more info.

Score: Total Number of ring or supine bar rows.  If doing bent over rows your score will say 60 - put the weight in the comments.
Goal:  Not to get sloppy.

NOTES:

For this one you will already be taxed in the pulling from the first part.  If you peacock the first round and get like 20 ring rows - you will definitely be doing like 4-5 by the end.  Ha ha.  So maybe even come up with a number each minute you think you can hold.

Whatever your plan was for double unders on the first part can be duplicated here.

Keep in mind that for the ring or supine bar rows, the more parallel you are to the ground - the more difficult these become.  Choose a level of difficulty that will allow you to do at least 10-12 on the first round for sure.

Start with straight arms at the bottom of every rep and pull the chest all of the way up.  Maintain a straight body position and tight belly. No "kipping" ring rows here.  You WILL probably get to a point where you are doing singles.

If you need to do the Bent Over Row option - please lower the weight from your deadlift A LOT.  For example if you did 155# Deadlifts you should be looking at like 95# Bent Over rows.  Something like that.

Keep the belly tight, chest up and bar close.  NO jerking the weight.  Nice and controlled.  Keep in mind how you have ALREADY done 40 deadlifts at this point.