TUESDAY 02/26/2019

February 22, 2019 MIranda Alcaraz

02/26/2019

Accessory Workouts that work well today:
Pre: Power - Oly
Post: Butts and Guts
Either: Gymnastics

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!

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

5 Rounds
7 Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

RX Men: 40# DBs, 22-24"ish Box
RX Women: 25# DBs, 18-20"ish Box

RX +: 10 Manmakers Per Round
RX+ Crew - you may also choose to go heavier if you want, but DON'T if it slows you down too much.

Score: SLOWEST ROUND ONLY!
Goal: Under 3 Min

NOTES:

For this one - we need to check the ego at the door and lower the weight if that's appropriate the renegade row part of the manmaker gets SUPER taxing and we want you guys finishing all reps of the Man Makers in about 90 seconds to 2 min MAX!

If your first round takes you more than 2:40 or so - consider lowering the weight.

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. From here you will perform a renegade row on each side. From the top of the push up position you will pull the elbow
back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then you will jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels are down, chest is up, back is flat, knees are bent. Stand up hard and fast keeping
the dumbbells close. Shrug the shoulders Keep the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

For the box jumps you will choose a box that is roughly 22-24"" for men and 18-20"" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!

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!

Barbell Clean Warm Up

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

5 Rounds
10 Barbell Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

RX Men: 75#, 22-24"ish Box
RX Women: 55#, 18-20"ish Box

RX + Men: 95# +
RX + Women: 65# +

Score: SLOWEST ROUND ONLY!
Goal: Under 2:30 Min

NOTES:

So your time goal for the barbell version is a BIT shorter because the reps are faster. AND we did it at 10 reps across the board.

If you need to lower the weight or reps to 7 per round on the MM in order to make the time. Do that.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

For the box jumps you will choose a box that is roughly 22-24"" for men and 18-20"" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!

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!

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat CleanUsing an empty barbell with these movements is a great option to warm up for doing them with the sandbag!

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

5 Rounds
7 Sandbag Man Makers
20 Box Jumps

Rest 1 Min Between Rounds

Score is your slowest round.

No RX or RX +: Just use the bag you've got!

If it's light - you may choose to go up to 10 reps per round!

Score: SLOWEST ROUND ONLY!
Goal: Under 3:00 Min

NOTES:

1 rep = burpee on sandbag - deadlift - bent over row - hang squat clean - thruster

Deadlift - keep the back flat. Sandbag starts on the ground. Stand up.

Bend at the waist and soften the knees. Bring the sandbag below the knee, but not to the ground. Keep the chest up and pull the sandbag just below the sternum with the elbows back.

For the hang squat clean you will bring the bag to the hips. Heels are down and arms are straight. Dip slightly by bending the knees and hinging slightly at the hips. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast. Shrug the shoulders and then keeping the bag close to the body pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position. Butt lower than knees, heels down, chest up.

Stand aggresively from that squat position, using the legs to drive the sandbag overhead! Get the sandbag locked out completely over your head with the biceps in the ears!

For the box jumps you will choose a box that is roughly 22-24"" for men and 18-20"" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!