FRIDAY 03/15/2019
PROGRAM B
PROGRAM B
WARM UP
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
WORKOUT
8 Rounds
10 Push Press
7 Burpee Box Jump Overs
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX+ Women: 75# +
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 14 Min
NOTES:
Shoulders en fuego today guys.
Choose a weight for the push press that you don't think you will have to break more than once. Find a height for the box that allows you to keep moving.
As always if you don't have something to jump on find something to jump OVER! Can't jump - step up and over!
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.
For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
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.
PROGRAM A
PROGRAM A
WARM UP
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
WORKOUT
8 Rounds
10 DB Push Press
7 Burpee Box Jump Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 14 Min
NOTES:
Shoulders en fuego today guys.
Choose a weight for the push press that you don't think you will have to break more than once. Find a height for the box that allows you to keep moving.
As always if you don't have something to jump on find something to jump OVER! Can't jump - step up and over!
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.
For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
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.
PROGRAM C
PROGRAM C
WARM UP
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
WORKOUT
8 Rounds
10 Shoulder to Shoulder Sandbag Push Press
7 Burpee Box Jump Overs
No RX or RX Plus on Sandbags! Use what you've got!
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 14 Min
NOTES:
Shoulders en fuego today guys.
As always if you don't have something to jump on find something to jump OVER! Can't jump - step up and over!
For the shoulder to shoulder sandbag push press you will start with the bag on one shoulder. Dip by keeping the heels down and chest up. Bend the knees slightly - do not let them cave in. Stand up hard and fast and pop the bag off of the shoulder and press it up and over head to catch on the other side. That is one rep.
Absorb the catch and allow it to lead into the next rep.
For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
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.