MONDAY 04/01/2019
This workout was originally posted on April 19, 2018! Make sure you go back and see how you did last time so you can compare!
PROGRAM A
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
Every Minute for 15 Min
15 Double Unders
5 Thrusters
RX Men: 35-40# Dumbbells
RX Women: 20-25# Dumbbells
RX + Men: 20 Double Unders / 45-50# Dumbbells and go up to 7 Thrusters
RX + Women: 20 Double Unders / 30-35# Dumbbells and go up to 7 Thrusters
(This workout was originally posted with 20 Double Unders for everyone. We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)
Challenge yourself! You are also welcome to mix and match RX and RX+ options to make it work for you.
Goal: Get all 15 rounds - BARELY. We would rather see you miss one than get all 15 easily.
Score is number of minutes that you were able to successfully complete all of the work.
NOTES:
Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.
We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping. Just because it's a hard workout!
As mentioned you can go up to 7 reps with the lighter weight if you want. Or you can stay at 5 reps and go up in weight a bit. Make it work for you.
IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.
As always, note whatever modifications you made in the workout in the comments.
For the thruster reps the dumbbells will start on the shoulders. Elbows are high. Feet are shoulder width apart with the heels down. Belly is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight. Move your face out of the way and finish with a press overhead. Each rep finishes with the arms locked out and the biceps by the ears. Rib cage pulled down and belly tight!
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
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
Every Minute for 15 Min
15 Double Unders
5 Thrusters
RX Men: 75#
RX Women: 55#
RX + Men: 20 Double Unders/95# and go up to 7 Thrusters
RX + Women: 20 Double Unders/65# and go up to 7 Thrusters
(This workout was originally posted with 20 Double Unders for everyone. We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)
Challenge yourself! You are also welcome to mix and match RX and RX+ options to make it work for you.
Goal: Get all 15 rounds - BARELY. We would rather see you miss one than get all 15 easily.
Score is number of minutes that you were able to successfully complete all of the work.
NOTES:
Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.
We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping. Just because it's a hard workout!
As mentioned you can go up to 7 reps with the lighter weight if you want. Or you can stay at 5 reps and go up in weight a bit. Make it work for you.
IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.
As always, note whatever modifications you made in the workout in the comments.
For the thruster reps the bar will start on the shoulder (you can take from a rack or clean it). Elbows are high, but you have a full grip on the bar. Feet are shoulder width apart with the heels down. Belly is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the bar. Move your face out of the way and finish with a press overhead. Each rep finishes with the bar locked out over the middle of the body. Rib cage pulled down and belly tight!
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
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
Every Minute for 15 Min
15 Double Unders or 20 Seconds Row/Bike
5 Thrusters or Sandbag Thrusters
RX Men: 75# Bar / 40# DBs / or whatever sandbag you've got
RX Women: 55# / 25# DBs / or whatever sandbag you've got
See Program A and B for RX + Weights
Go Up to 20 Double Unders
NOTES:
(This workout was originally posted with 20 Double Unders for everyone. We lowered it to make it a bit more realistic - but go for it at 20 if you've got those dubs!!)
Challenge yourself! You are also welcome to mix and match RX and RX+ options to make it work for you.
Goal: Get all 15 rounds - BARELY. We would rather see you miss one than get all 15 easily.
Score is number of minutes that you were able to successfully complete all of the work.
As usual, Program C has a bunch of options. This allows you to see that you can pick parts and pieces of A and B and make it work for your equipment and physical needs! Have fun!
Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.
We do want you pushing capacity on whether or not you will make all 15 min, BUT not because you are tripping. Just because it's a hard workout!
As mentioned you can go up to 7 reps with the lighter weight if you want. Or you can stay at 5 reps and go up in weight a bit. Make it work for you.
IF you are just a beast and 5 rounds in you are still under 30 seconds on your rounds and feel like this is going to be a breeze even for RX + - go up to 30 double unders.
As always, note whatever modifications you made in the workout in the comments.
For the thruster reps the bar will start on the shoulder (you can take from a rack or clean it). Elbows are high, but you have a full grip on the bar. Feet are shoulder width apart with the heels down. Belly is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the bar. Move your face out of the way and finish with a press overhead. Each rep finishes with the bar locked out over the middle of the body. Rib cage pulled down and belly tight!