ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Spine Strengthening

Post: Hips, Hamstrings, Sciatica/Piriformis

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

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

EMOM 20 Min:
Every Minute on the Minute for 20 Min.

Min 1: 13 Wall Balls

Min 2: 4 Deadlifts (Players Choice)

RX+ Men: 18 Wall Balls
RX+ Women:  18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Weight Used for Deadlifts (if you add weight - log your heaviest set)
Goal: Complete all 20 min - Choose a Weight That is Heavy but You Can Maintain Safe Movement.

NOTES:

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine.  You may do light dumbbell or empty barbell thrusters - or even a single dumbbell or KB held at the chest.

When thinking about the Deadlifts, be smart. Think about the last time you did 40 deadlifts in a workout, what was the weight, how did it feel. Set a realistic goal for weight, something you know you can always do.  In general you should be doing these deadlifts in sets of 4 - not 4 singles.  If anything you are breaking up 2 and 2.  You should be getting significant rest in this minute - but making the deadlifts as challenging as possible with good form.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back. To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

EMOM 20 Min
(Every Minute on the Minute for 20 Minutes)

Min 1: 13 Wall Balls

Min 2: 8-12 Alt Single Leg Deadlift (4-6 per leg alternating - holding a dumbbell in each hand)

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

RX+ Men: 50# DBs / 18 Wall Balls
RX+ Women: 35# DBs / 18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Total Rounds Completed
Goal: All 20 Min

NOTES:
***So if you complete all 20 minutes with your set rep and weight - your score will be 20.  Just make sure to list any modifications in the comments.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine. Do light  DB Thrusters or use a heavier DB for thrusters  held in the front rack position.

The Single Leg deadlifts, will take some time, they aren't meant to be hammered out at blazing speeds. They are controlled movements, on the way down and the way up.  For the single leg deadlift you will hold  dumbbells in both hands.

Fight not to twist.  Allow a slight bend in the knee, hinge at the hips, allow the back leg to lift off of the ground.  Keep the belly tight and chest lifted and touch  one head of  each dumbbell or the bottom of the kb at the bottom.  Keep the back flat and belly tight and squeeze the butt to stand up.

Alternate legs with each rep.  So if you are doing 12 each time you end up doing 6 per leg.

You may also choose to lower to just holding one dumbbell or even losing the single leg part all together and doing traditional - 2 legged - dumbbell deadlifts.

This workout isn't about reps for time. Its methodical, fluid, and continuous movement.

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

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Gobletsquat
5 Goblet Thrusters

These are both great options to get the full body warm. The kettlebell one can also be done with a single dumbbell.  Don't forget to take a few sets to actually warm up your deadlift weight as well!

WORKOUT

EMOM 20 Min:
Every Minute on the Minute for 20 Min.

Min 1: 13 Wall Balls

Min 2: 5 - 8 Sandbag Over the Shoulder

No RX weight for your Sandbag - just use what you've got!

RX+ Men: 18 Wall Balls
RX+ Women:  18 Wall Balls

13 Wallballs should take apx. :30 or so. Dudes will be using an 19-20#WB and Ladies you'll be using a 13-16# WB.

Score: Total Completed Rounds
Goal: Complete all 20 min - Choose a Number of Sandbag Over Shoulder That is Challenging but Allows You to Sustain Reps of Both THEM and Wall Balls for 20 Min.

NOTES:
***For most of you - your score will be 20.  If you get all of the work done each minute.  Just put rep numbers, bag weight etc in comments for your notes!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!
When you catch it.  Catch first and then squat.

If you're not able to do WBs due to ceiling height or not having a WB, that's fine.  You may choose to do lightweight DB, or even empty barbell thrusters - or even thrusters with a single KB or DB held at the chest.

You may also choose to do thrusters with your sandbag too - just lower the number to something that takes 30-40 seconds.

For the sandbag or ball over shoulder you will start with the bag/ball between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.
Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

Depending on the weight of your sandbag, that will probably determine how many reps you do each round. Heavier bag, lower reps, lighter bag more reps :) You want to do something that allows you at least -:20 rest each round.