#blamejulian - ouch.
ACCESSORY WORKOUTS THAT WORK WELL TODAY:
PRE: OLY
POST: BUTTS AND GUTS
EITHER:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow

Post: Chest Opener, Lower Back Release

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

WORKOUT

For Time:
35 Burpees
50 Weighted Sit Ups
35 Burpees

RX Men: 35-45# Dumbbell or Plate
RX Women: 20-25# Dumbbell or Plate

RX+: 50 Burpees Each Time

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.  Also, please place some sort of pad between your cheeks and the floor, no one wants to go take a shower after their workout only to find they got a butt burn.

For the burpees you will place your hands on the ground. 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. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

Mom Mods: Slam Balls / KB Swings / Dead Bugs  :)

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

WORKOUT

For Time:
35 Burpees
50 Toes to Bar
35 Burpees

RX+: 50 Burpees Each Time

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.

For the burpees you will place your hands on the ground. 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. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

If T2B aren't happening check Try Knee Ups as a sub, bringing your knees to your chest, either in a strict motion, or working on your kip you can also perform knee ups.

You can also check Program A for situp descriptions or you can do V-ups as well.

Mom Mods: Slam Balls / KB Swings / Dead Bugs  :)

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

WORKOUT

For Time:
35 Burpees
35 GHD Sit Ups
35 Burpees

RX+: 50 Burpees Each Time / 50 GHD Sit Ups

Score: Total Time
Goal: 12 Min or Less

NOTES:

Ok well - Super Simple and Super #blamejulianish.

Look if you really want to, go for RX+, but keep in mind unless you think you can finish the entire workout in sub 12:00, you may want to rethink RX+.

For the burpees you will place your hands on the ground. 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. Jump up and clap!

If full burpees aren't happening today, you can set up a box or bench, do a push up to the bench/box, then do a step up. You an also do burpees with the push-up removed and drop into a plank without your chest touching the ground then jump back to your feel and jump and clap!

GHD situps can be a workout all into themselves. GHD situps need to be controlled.  After mounting the horse that is your GHD, take note to remember GLUTE HAM DEVELOPER! This is not simply an core workout, the core is secondary focus, and trust me you want it to be secondary.  With a bent knee you will lower yourself down touching the ground or a target behind you. To bring yourself up you will extend your leg by pressing the heels down quickly into the foot plate, this will straighten the leg causing the hamstring to constrict. Practice a few times to get it down prior to the workout.  As the hamstring constricts you'll feel your body want to raise up, you'll bring yourself to a seated position touch a target like your feet in front of you or the foot plate and repeat.

If just starting on the GHD, consider lowering your body to just parallel to the ground instead of fully extending yourself.