SATURDAY 04/20/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power - Oly
Post: Butts and Guts
Either: Gymnastics
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Down Dog Flow
Post: Lower Back Release, Chest Opener, Pigeon Stretch
PROGRAM A
WARM UP
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
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
WORKOUT
4 Rounds
Run 400 Meters
12 Devil Press + Step Up
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 16 Min
Score: Total Time
Goal: Under 20 Min
NOTES:
Ok then....
For the 400m run, you're working with about 2min or so. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.
If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.
PROGRAM B
WARM UP
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
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
WORKOUT
4 Rounds
Run 400 Meters
12 Deficit Push Ups (3-4")
12 Back Rack Step Ups
RX Men: 95#
RX Women: 65#
RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 18 Min
Score: Total Time
Goal: Under 22 Min
NOTES:
Ok then....
For the 400m run, you're working with about 2min or so. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
The Deficit push ups are done just how they sound, by adding in a deficit, 3-4" is about the height of a plate. You'll place each hand on something about 3-4" high and complete a push-up as you normally would. Focus on staying engaged throughout the movement, since you are in a deficit, you will feel some different tension in the fronts of the shoulders. Utilize your lats and triceps by squeezing the ground and work on keeping the elbows against the body.
Sub out Deficit for regular pushups, knee push ups, or pushups to a box or bench.
For the back rack step ups you can take the bar from the ground or a rack. If taken from the ground perform a proper power clean with good form. Pop the bar over the head and lower to the back. When lowering think about catching an egg on the back, you don't want to smash it! Pinch the shoulder blades together to create a solid rack just like you were about to back squat.
For the step ups you will have the barbell 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 - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.
PROGRAM C
WARM UP
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
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
WORKOUT
4 Rounds
Row 500 Meters
or
30 Cal Bike Men/22 Cal Bike Women
12 Devil Press + Step Up
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 5 Rounds
Only allowed to do RX+ if you finish first 4 rounds in under 16 Min
Score: Total Time
Goal: Under 20 Min
NOTES:
Ok then....
For the 500m Row you're thinking to be done with that in about 2:00 or so. If you're biking 30cals could be done anywhere between say 1:30 and 2:00. The bike will have a different affect on the legs, so keep that in mind when thinking about pacing the bike.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.
If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.
TEAM VERSION
WARM UP
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
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
WORKOUT
In Teams of 2 Complete:
4 Rounds
Run 400 Meters - Together
24 Devil Press + Step Up (alternate every 3 reps)(So each person does 12 reps per round)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 5 Rounds
Only aLlowed to do RX+ if you finish first 4 rounds in under 16 Min
Score: Total Time
Goal: Under 28 Min
NOTES:
Ok then....
For the 400m run, you're working with about 2min or so. You will run together for this part. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For the devil press + step ups you will alternate every 3 reps until you have achieved 12 each or 24 total.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
LISTEN! It is not RX+ to do the step up with DBs OH after the Devil Press. Bring the DBs down to the sides, and complete the step up.
If Devil Press isn't happening today, think about subbing out the DBs for a KB and completing a burpee then KB swing, then hold the KB in the goblet position and step up. If going OH isn't an option make it a Russian KB swing, swinging only to eye level.