ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER (IT IS MORE SQUATTING SO JUST BE AWARE)
POST:
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Down Dog Flow
Post: Sciatica/Piriformis, Couch Stretch, Neck and Shoulder Reliever

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

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time
100 Thrusters
Every Time You Break(put the bar down) : 5 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

RX Plus Men: 95+# /7 Bar Facing
RX Plus Women: 65+# /7 Bar Facing Burpees

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Drop before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the bar back up.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Subs for the thrusters, lower the weight :) or sub air squats.
You should be able to perform at least 10 thrusters every set with the weight you choose, so choose a weight you think you can do at least 10 reps in a row for majority of the workout.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your barbell.

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

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time
100 DB Thrusters
Every Time You Break(put the bar down) : 5 DB Facing Burpees

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

RX Plus Men: 50# DBs+/7 Bar Facing
RX Plus Women: 35# DBs+ /7 Bar Facing Burpees

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Break before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the DBs back up.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Subs for the thrusters, you could lower the weight, also hold a single DB in the goblet position and perform your thrusters almost like you would with a BB but with a DB instead.  If you are injured or something is nagging feel free to do single arm Thrusters or switch to airsquats.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your DBs.

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

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time
100 Sandbag Thrusters
Every Time You Break(put the bar down) : 5 Sandbag Facing Burpees

Thrusters can be Side to Side or from the Front Rack

No RX or RX+ weight - just use the bag you've got.  Give yourself a hard 15 min cut off though and either get 100 or just stop at 15 min!

Score: Total Time
Goal: Under 15 Min

NOTES:
For fun put how many burpees you had to do in comments

Well then - thanks for nothing Jeb.  For this one you can strategize a little bit.  Break before you completely redline.  Do your burpees at a moderate pace.  Take a few deep breaths before you pick the Sandbag back up.

For the thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For the Sandbag Thrusters you can also perform shoulder to shoulder thrusters. You will still take the sandbag from the ground, but in stead of the front rack you will place the bag on one shoulder perform a thruster, but press the bag over your head and onto the opposite shoulder for 1 rep.  If you aren't able to do at least 7-10 reps each set of thrusters with the weight of your sandbag, think about choosing a different variation of this workout.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

Subs for burpees could be a push up to a box, bench or step, then step up to that box, bench or step. or remove the push-up from the burpee and simply come to a plank position/top of push-up and back up again to finish the burpee by jumping over your sandbag.