SATURDAY 04/06/2019
PROGRAM A
#ProjectApril Day 6 - closing up our first full week! Make sure to roll out those forearms!
WARM UP
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
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
3 Rounds
16 DB Step Up Overs
20 Wall Balls
Rest 3 Minutes
Repeat
RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 Min
NOTES:
BLAME JULIAN
Each set of 3 rounds should take no longer than about 8 min. It's definitely possible to do it in closer to 6. A good goal would be to try to not break much on the wall balls, but take a smart "shake it out" break somewhere in the step up overs.
If your first time through took longer than 8 min - lower the weight or do step ups even with no weight at all to allow you to keep moving on the second set of 3 rounds.
For the box step up and 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! Hold the DBs at your sides as your perform the step over, you can also front rack the DBs if you'd like, this may get a bit more taxing on your shoulders and arms.
Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward. A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.
For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!
When you catch it. Catch first and then squat.
If scaling the wallballs think about scaling back on the weight before cutting the reps.
PROGRAM B
WARM UP
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
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
3 Rounds
16 Plate Hug Step Up Overs
20 Wall Balls
Rest 3 Minutes
Repeat
RX Men: 45# Plate / 20#ish Ball
RX Women: 25# Plate/ 13-15#ish Ball
No RX+ for This Version - see Program A and B for more options
Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 MinBLAME JULIAN
NOTES:
Each set of 3 rounds should take no longer than about 8 min. It's definitely possible to do it in closer to 6. A good goal would be to try to not break much on the wall balls, but take a smart "shake it out" break somewhere in the step up overs.
If your first time through took longer than 8 min - lower the weight or do step ups even with no weight at all to allow you to keep moving on the second set of 3 rounds.
For the box step up and 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 that when hugging the plate to your chest that you find a position that allows you to either grip the plate with both hands or lock your arms across your chest while maintaining an upright back and chest.
Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward. A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.
For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!
When you catch it. Catch first and then squat.
If scaling the wallballs think about scaling back on the weight before cutting the reps.
PROGRAM C
WARM UP
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
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
3 Rounds
16 Sandbag Step Up Overs
20 Side to Side Sandbag Thrusters
Rest 3 Minutes
REPEAT
(Do 3 rounds again)
No RX or RX+ today - just use what you've got. If your bag is super heavy lower the number of thrusters to 12-15.
Score: Total Time INCLUDING the 3 min rest
Goal: Under 20 Min
NOTES:
BLAME JULIAN
Each set of 3 rounds should take no longer than about 8 min. It's definitely possible to do it in closer to 6. Might be a bit longer for this version - so don't worry too much.
If your first time through took longer than 8-9 min - you may want to lower the thruster number a bit or do the step ups with no weight. Make an adjustment to allow you to move through better the second time through.
For the step ups you will have the sandbag on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up and over the box stepping down on the opposite side.
A good practice is to turn and step back and down off the box to avoid catching a toe and tripping, or taking a long step off the top of the box.
For the side to side thrusters, the sandbag will be on the one shoulder. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the shoulder and keeping the elbow high. Stand hard and fast to pop the sandbag off of the body and press the sandbag straight up. Keep belly tight and finish locked out overhead. Bring the sandbag down to the opposite shoulder and repeat.
To scale the side to side thruster, consider lowering the sandbag weight, or perform 'normal' sandbag thrusters, with the sandbag resting across the biceps in front of the body.
TEAM VERSION
WARM UP
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!
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
Team Workout!
In Teams of 2 Complete:
Partner One has a 2 Min Clock to Complete:
10 Step Up Overs
Max Wall Balls
Then Partner 2 Goes
Keep switching back and forth until BOTH partners have completed 7 TOTAL ROUNDS. (28 Total Minutes)
RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball
RX + Men: 50# DBs
RX + Women: 35# DBs
Score: Total Wall Balls from BOTH teammates at the end.
Goal: 240+ Wall Balls
NOTES:
Julian made the individual version - but Miranda is VERY proud of this team version....
The way this works is you rest while your partner goes. You rotate every 2 min. Each time you switch the new partner starts with the 10 step up overs and then spends the rest of their 2 min window doing as many wall balls as they can.
For the box step up and 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! Hold the DBs at your sides as your perform the step over, you can also front rack the DBs if you'd like, this may get a bit more taxing on your shoulders and arms.
Make sure that when stepping down off the box you aren't dragging your back toe and catching it causing you to trip forward. A good practice is to turn and step back and down off the box, its easier on the knee, and a safer step down.
If you only have a chair or something to step on, you may switch to just step ups for safety if needed.
For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!
When you catch it. Catch first and then squat.
For the wallballs think about scaling back on the weight before cutting the reps. Some subs for WBs include light DB thrusters, or even a single DB thruster with the DB held in the goblet position.