SATURDAY 4/27/2019
ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly - Power
POST:
EITHER: Gymnastics
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Down Dog Flow, Morning Coffee
Post: Airplane Stretch, Pigeon Stretch, Sciatica Piriformis 2
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
4 Rounds
200 Meter Farmer Carry
15 Box Jumps
30 Front Rack Lunges (Alternating)
15 Box Jumps
RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box
RX+Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Under 22 Min
NOTES:
Yowzers. Notice that the box jumps are supposed to be the spot that you have a break with your grip. You gotta game the speed of those box jumps to maximize closer to unbroken farmer carries and lunges.
For the farmers carry you will hold 1 DB in each hand at your side. You will walk 200m :) Sounds easy enough...You ever farmed before? If you can't get a 200m farmers carry in, set up a low step, stack of low plates etc and do weighted (low) step ups for about :90 to 2min.
For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again. If box jumps aren't an option for you today, try stepups, or try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.
As always - if you don't have something to jump on, you can just find something to jump over!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If you need to sub, try holding just 1 DB in a goblet position, or no weight at all, and perform body weight lunges.
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
4 Rounds
200 Barbell Front Rack Carry
15 Box Jumps
30 Barbell Front Rack Lunges (Alternating)
15 Box Jumps
RX Men: 95#, 22-24" Box
RX Women: 65#, 18-20" Box
RX+Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: Under 22 Min
NOTES:
Yowzers. Notice that the box jumps are supposed to be the spot that you have a break with that front rack position. You gotta game the speed of those box jumps to maximize closer to unbroken carries and lunges.
For the Front Rack Carry you will clean the bar from the ground or take from the rack and hold in the front rack and walk for 200m. If you can't get a 200m carry in, set up a lower step, a step, stack of low plates etc and do weighted step ups for about :90 to 2min.
For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again. If box jumps aren't an option for you today, try stepups, or try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that. If you don't have something to jump on you can always find something just to jump over!
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If the FR lunge isn't an option try holding a plate against the chest in a bear hug and perform your lunges that way, or remove the weight completely and do your lunges as body weight.
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
4 Rounds
200 Meter Sandbag Carry
15 Box Jumps
30 Sandbag Front Rack Lunges (Alternating)
15 Box Jumps
No RX or RX+ - just use the bag you've got!
Sled Option: Sub the Sandbag Carry for a sled push!!! (You could do this with Program A or B too if you wanted to)
Score: Total Time
Goal: Under 22 Min
NOTES:
Yowzers. Notice that the box jumps are supposed to be the spot that you have a break with that front rack position. You gotta game the speed of those box jumps to maximize closer to unbroken carries and lunges.
For the sandbag carry, you can carry the bag on your shoulder, in the front rack, or on the back. Whichever you choose, you'll start with the bag on the ground, perform a clean to the front rack, from there if you want you can pop the bag over the head and onto the back or place on a shoulder. If you can't get a 200m carry in, set up a lower target, a step, stack of low plates etc and do weighted step ups for about :90 to 2min.
For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again. If box jumps aren't an option for you today,try step ups, or try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.
As always if you don't have something to jump ON you can just find something to jump OVER!
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.
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!
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
In Teams of 2 Complete
5 Rounds:
Partner A: 200 Meter Farmer Carry
Partner B: 20 Box Jumps + 20 Front Rack Lunges
then SWITCH
You cannot rotate until both partners are done with their section each time.
You will EACH do 5 rounds of each section.
RX Men: 40# DBs, 22-24" Box
RX Women: 25# DBs, 18-20" Box
RX+Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Under 26 Min
NOTES:
Yowzers. Notice that the box jumps are supposed to be the spot that you have a break with your grip. You gotta game the speed of those box jumps to maximize closer to unbroken farmer carries and lunges. Also - keep your eye on your partner on this one - you want to be done when they get back from the carry.
For the farmers carry you will hold 1 DB in each hand at your side. You will walk 200m :) Sounds easy enough...You ever farmed before? If you can't get a 200m farmers carry in, set up a low step, stack of low plates etc and do weighted (low) step ups for about :90 to 2min.
For box jumps, you'll face your box, with both feet leaving the ground at the same time you'll jump and land on the box, stand all the way up, step down or hop down on the same side you jumped from and go again. If box jumps aren't an option for you today, try stepups, or try jumping to a lower box height, stack of lower plates, or even find a crack in the ground and jump over that.
As always - if you don't have something to jump on, you can just find something to jump over!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If you need to sub, try holding just 1 DB in a goblet position, or no weight at all, and perform body weight lunges.