THURSDAY 03/07/2019
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 skips
3 Rounds
Each Round is on a 5 Minute Clock
Run 400 Meters
3 Wall Walks
Max Reps Push Ups
RX +: 5 Wall Walks
Score: Push Up Reps Only
Goal: 100 Total Push Ups
NOTES:
If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.
**If you are a vest lover - this one is a good one for it IF you have strong push ups.What in the world Jules. Seriously.
Ok - so when the clock starts you will run 400 meters - perform 3 wall walks - and then do as many push ups as you can until the clock hits 5:00.
At 5:00 you will get up and run again and repeat the whole thing.
Do 3 total rounds.
If you get to 50 push ups in any round - you may choose to be done for that round. Aren't trying to get you to do TOO many more thabn 100 push ups.
The goal would be to get around 30 per round. This number will more than likely go down A LOT by the 3rd round.
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 push ups make sure the hands are just outside shoulder width. The body is in a straight position and belly is tight. Legs are straight. Lower down until the chest and thighs contact the ground. Press up keeping the body in a straight position. No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!
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 skips
3 Rounds
Each Round is on a 5 Minute Clock
Run 400 Meters
30' Handstand Walk
Max Reps Push Ups
RX +: 50' Handstand Walk
Score: Push Up Reps Only
Goal: 100 Total Push Ups
NOTES:
If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.What in the world Jules. Seriously.
Ok - so when the clock starts you will run 400 meters - do the handstand walk - and then do as many push ups as you can until the clock hits 5:00.
At 5:00 you will get up and run again and repeat the whole thing.
Do 3 total rounds.
If you get to 50 push ups in any round - you may choose to be done for that round. Aren't trying to get you to do TOO many more thabn 100 push ups.
The goal would be to get around 30 per round. This number will more than likely go down A LOT by the 3rd round.
We don't want the handstand walk portion taking more than 1 minute or so. If that means just to get as much distance as you can in 1 min - that is fine while you are working to improve. Remember - squeeze the butt - look at the heel of your hands. Keep your belly tight.
For the push ups make sure the hands are just outside shoulder width. The body is in a straight position and belly is tight. Legs are straight. Lower down until the chest and thighs contact the ground. Press up keeping the body in a straight position. No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!
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 skips
3 Rounds
Each Round is on a 5 Minute Clock
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
3 Wall Walks
Max Reps Push Ups
RX +: 5 Wall Walks
Score: Push Up Reps Only
Goal: 100 Total Push Ups
NOTES:
If you get to 50 in any given round - you may stop and rest until the next 5 min chunk starts.
**If you are a vest lover - this one is a good one for it IF you have strong push ups.What in the world Jules. Seriously.
Ok - so when the clock starts you will row/bike - perform 3 wall walks - and then do as many push ups as you can until the clock hits 5:00.
At 5:00 you will get up and row/bike again and repeat the whole thing.
Do 3 total rounds.
If you get to 50 push ups in any round - you may choose to be done for that round. Aren't trying to get you to do TOO many more thabn 100 push ups.
The goal would be to get around 30 per round. This number will more than likely go down A LOT by the 3rd round.
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 push ups make sure the hands are just outside shoulder width. The body is in a straight position and belly is tight. Legs are straight. Lower down until the chest and thighs contact the ground. Press up keeping the body in a straight position. No worming or snaking - EVEN when you are tired. If you need to do knee or elevated push ups to get the goal reps - do it!