WEDNESDAY 04/03/2019
PROGRAM A
WARM UP
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
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 is great to get you ready for the jump overs!
WORKOUT
4 Rounds
20 Pull Ups
20 Push Press
12 Jump Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Under 15 Min
NOTES:
For this workout you will want to choose a style of pull ups that will allow you to do at least sets of 5. You should choose a Push Press weight that you can do at least sets of 7-10. And a height for the jump over that will challenge you, but you are comfortable performing 48 Reps with.
Pull-up options for this workout are: Strict or Kipping. If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row. You can also do dumbbell or barbell bent over rows if needed. If considering Strict Pull-ups, drop the reps to 10-12 per round. Also, one of the reasons jumping pull-ups isn't listed above is that you already have 48 jumps in your jump overs, that plus the 80 jumps you'd add by doing jumping pull-ups may be a bit much.
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.
To scale for the push press you will have a single DB/KB held at your chest with elbows bent. 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.
For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but we prefer facing. If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.
If jumping isn't an option find a box, or a step and perform step ups.
PROGRAM B
WARM UP
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
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
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
This is great to get you ready for the jump overs!
WORKOUT
4 Rounds
20 Pull Ups
20 Push Press
12 Jump Overs
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX+ Women: 75# +
Score: Total Time
Goal: Under 15 Min
NOTES:
For this workout you will want to choose a style of pull ups that will allow you to do at least sets of 5. You should choose a Push Press weight that you can do at least sets of 7-10. And a height for the jump over that will challenge you, but you are comfortable performing 48 Reps with.
Pull-up options for this workout are: Strict or Kipping. If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row. You can also do dumbbell or barbell bent over rows if needed. If considering Strict Pull-ups, drop the reps to 10-12 per round. Also, one of the reasons jumping pull-ups isn't listed above is that you already have 48 jumps in your jump overs, that plus the 80 jumps you'd add by doing jumping pull-ups may be a bit much.
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.
To scale the Push Press consider lowering the weight being used.
For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your barbell. You are allowed to do lateral but we prefer facing. If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.
If jumping isn't an option find a box, a step or a bench and perform step ups.
PROGRAM C
WARM UP
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
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
This is great to get you ready for jump overs!
WORKOUT
4 Rounds
5 Bar/Ring Muscle Ups
10 Handstand Push Ups
12 Jump Overs
RX Men and Women: That
RX + Men / Women: 7 Muscle Ups - 15 Handstand Push Ups
**Feel free to pick and choose parts from this version and add with A or B. (E.G - 5 MU 20 PP 12 Jump Overs)
Score: Total Time
Goal: Under 18 Min
NOTES:
For this version you can mix and match the suggestions here with elements from A or B. The goal time is a bit longer given that the gymnastics elements might be a bit more broken up. With that said you don't want your muscle ups to take more than 90 seconds each time and no more than maybe 1 min for the HSPU.
You are more than welcome to do subs and scales of these movements like jumping muscle ups or pike hspu.
For the MUs if you do not have the ability to perform all 5 in a reasonable amount of time, pick a number that you can get done within the suggested :90 time frame, even if that is 2-3 per round.
For the HSPU make sure you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape. So when you lower your head it is not in line with your hands, but hands are slightly in front of your face.
Bend your knees if necessary or even do the pike FROM your knees if you need to. It's NOT a deficit push up though. Butt over head looking back at your bench or box.
For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as a loaded barbell. You are allowed to do lateral but we prefer facing. If you absolutely can't jump because of injury or mama belly you may sub a eye level KB/DB swing.
If jumping is not an option, find a bench , step, or stack of bumper plates and perform step ups in place of jump overs.