WEDNESDAY 03/06/2019

March 1, 2019 MIranda Alcaraz

PROGRAM B

Box Jump Warm Up

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

RX+ Option:
Use a higher box. For example - Men use 30" and Women 24"

Score(s): Number of Box Jump Overs AND weight used for lunges + Push Press.
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.

THERE WILL BE TWO SCORES FOR THIS WORKOUT. ONE FOR BOX JUMP OVERS AND ONE FOR WEIGHT USED.

NOTES:

For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

So when the clock starts you will do Max Box Jump Overs. DON'T PEACOCK!! Keep in mind that this is 16 MINUTES. When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press. Rest the remainder of time until the clock hits 2:00.

For the box jump overs 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! Jump or step off of the other side. That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM A

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 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 full demo of the movements in the demo video!

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

RX MEN: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX + Women: 35#s+ / 24" Box (or higher box than you usually use)

Score: Number of Box Jump Overs.
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

NOTES:
So when the clock starts you will do Max Box Jump Overs. DON'T PEACOCK!! Keep in mind that this is 16 MINUTES. When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press. Rest the remainder of time until the clock hits 2:00.

For the box jump overs 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! Jump or step off of the other side. That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM C

Box Jump Warm Up

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

Dumbbell Shoulder Warm Up

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: Max Box Jump Overs
Minute 2: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)

No RX Weight for this one - just use what you've got!

RX + Option:
Use a higher box. For example Men use 30" and Women use 24"
Lower or raise the reps a bit based on the bag weight. You SHOULD get rest on that minute though.

Score: Number of Box Jump Overs.
Goal: Choose a box height that will allow you to get at least 10-15 per round.For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).

NOTES:
So when the clock starts you will do Max Box Jump Overs. DON'T PEACOCK!! Keep in mind that this is 16 MINUTES. When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press. Rest the remainder of time until the clock hits 2:00.

For the box jump overs 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! Jump or step off of the other side. That = 1 rep.

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

For the lunges you will alternate feet with each lunge step.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

For the push press you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

You may ALSO decide to do side to side sandbag push press as well. See demo video.