ACCESSORY WORKOUTS THAT WORK TODAY
Pre: Oly
Post:  Suns out Guns Out
Either:  Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Cool Down Flow, Pigeon Stretch, Lower Back Release

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Run 200 Meters
Min 2: 10 Weighted Step Up Overs

RX Men: 40# DBs
RX Women: 25#DBs

RX+ Men: 50# DBs - 12 Step Up Overs
RX+ Women: 35# DBs - 12 Step Up Overs

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step up overs.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step up overs you are going to do.

With that said choose a weight and a number of step up overs that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the run, you're looking to be able to knock out 200m in  1min or so, but most likely right around that 1min mark.  If running isn't an option today, you can sub in :60 of double or single unders. Taps to a plate or low target, or even hop overs.

For the step-ups you will hold the DBs at your side, step up to the top of the box, and over to the other side. Put your whole foot on the box and don't allow the working knee to cave in!

Suggestion: once on top of the box, turn and step down backwards to the other side, being aware of keeping your chest up as you step down. This will allow you to avoid catching your toe or doing the awkward dead leg swing as your step down wit the DBs.

If you need to sub out the weighted step-ups, you can switch to one weight  holding it in the goblet position. You can also lower the height at which you step up, or change to just a step up, no over, to a stair or bench or stack of plates as well.  If weight is the issue you can  lower or remove the weight completely as well.  If step-ups are not an option switch to a forward stepping lunge, weighted or body-weight only depending on your situation.

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Run 200 Meters
Min 2: 10 Back Rack Step Up

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ - 12 Step Ups
RX+ Women: 75#+  - 12 Step Ups

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step ups.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step ups you are going to do.

With that said choose a weight and a number of step ups that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the run, you're looking to be able to knock out 200m in  1min or so, but most likely right around that 1min mark.  If running isn't an option today, You can sub in :60 of double or single unders. Taps to a plate or low target, or even hop overs.

For the step-ups you will hold the take the bar from the ground or from the rack. From the ground, power clean with good form to the front rack position, pop the bar over the head, placing the bar gently in the back rack position.

Place the whole foot on the box and drive through the heel.  Don't allow the knee to cave in and stand all of the way up on top of the box.

If you need to sub out the weighted step-ups, you can lower the weight,  you can  lower the height at which you step up, or change to just a step up, no over, to a stair or bench or stack of plates as well.  You can switch to holding a plate across the chest, bear hugging or gripping the plates edges. If weight is the issue you can  remove the weight completely as well.  If step-ups are not an option switch to a forward stepping lunge, weighted or body-weight only depending on your situation.

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

Another warm up that would be great today is the Hip Halo warm up.

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: Row 250 - OR - Bike 15 Cal Men / 11 Cal Women
Min 2: 10 Sandbag Step Up Overs

No RX or RX+: Just use the bag you've got!

(If using bar or DBs - enter that in comments)

(If running but using sandbag - enter that in comments)

Score: Total Rounds Completed within the minute window (up to 16)
Goal: Complete all 16 min but make it a challenge

NOTES:

Ok guys - for this one we wanted to MAKE you try to hit that 200 in a minute or less which is why we wrote it as EMOM and not Every 2 Min on the min 200 + the step up overs.  Try and see how it goes!  If you are unable to keep that run pace you can treat the whole thing as an Every 2 Min - Run 200 + however many step up overs you are going to do.

With that said choose a  a number of step up overs that allows you to get at least 10-15 seconds rest at the end of the minute.

Your score is however many rounds you complete the prescribed work.  If you alter the weight or the numbers that is TOTALLY fine.  Just put what you did in comments!

For the row, 250m should take no more than :60, if it is as mentioned above make the adjustment to every 2min. For the bike, anywhere from :30-:60 for the cals, you can game this so that you are finishing around :45 or :50 enough time to take a couple breaths and go. You shouldn't be struggling off the bike into the step-ups, if you are again change to every 2min worth of work between bike and step-ups.  If you choose to bike, this will have a different feeling on the legs. As we have said in the past J-E-L-L-OOOOO!

For the sandbag step-ups, you can hold the weight in the front rack, back rack or on either shoulder.  To get the sandbag from ground to front rack, simply clean from the ground with good form, if you want to go to the back,  pop the bag over the head and rest in the back rack.  If going to put the weight on the shoulder, it would be a good idea to switch shoulders each round. Suggestion: once on top of the box, turn and step down backwards to the other side, being aware of keeping your chest up as you step down. This will allow you to avoid catching your toe or doing the awkward dead leg swing as your step down.

Subs for the step-ups, think about lowering the height at which you step up, you can also switch to just a step up or switch to forward stepping lunges w/sandbag.