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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hamstrings, Hips

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

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

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

WORKOUT

For Time
Run 200m
36 Deadlifts
Run 400m
24 Power Cleans
Run 600 Meters
12 Squat Cleans
Run 800m

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  See below for non-running options and don't forget to check out Program C for bike/row options.

Choose a weight that will allow you to finish each barbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the running portion you're looking at  1-2-3-4 minutes for the 200m-400m-600m-800m.
Sub options could be 1-2-3-4 min of low step ups or taps.  You could do double or single unders but just go 2 min each time as 3-4 min is LONG.

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.

For the PC the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand up

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

See video demo on Members Only!

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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

For Time
Run 200m
36 DB Deadlifts
Run 400m
24 DB Power Cleans
Run 600 Meters
12 DB Squat Cleans
Run 800m

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

RX Plus Men: 50# DBs+
RX Plus Women: 35# DBs+

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  See below for non-running options and don't forget to check out Program C for bike/row options.

Choose a weight that will allow you to finish each dumbbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the running portion you're looking at  1-2-3-4 minutes for the 200m-400m-600m-800m.
Sub options could be 1-2-3-4 min of low step ups or taps. If subbing with double or single unders, maybe just go with 2 min each time as 3-4 min of either is LONG.

For the deadlifts the DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive the heels into the ground and lift the chest.  Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.  To lower - reach the butt back. Keep the chest lifted and belly tight.  Keep those heels down.  Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

For the DB PC, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the DB squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand

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

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

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

WORKOUT

For Time
Row 250 or Bike 15 Cal Men / 11 Cal Women
36 Deadlifts
Row 500 or Bike 30 Cal Men / 22 Cal Women
24 Power Cleans
Row 750 or Bike 45 Cal Men / 33 Cal Women
12 Squat Cleans

Row 1000M or Bike 60 Cal Men / 44 Cal Women

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Other options: Use your sandbag or dumbbells in place of the bar.  Or replace row/bike with sled push/pull starting with something that takes roughly 45 seconds and adding that distance each time. (:45 sec distance, then that distance twice, then 3 times...)

Score: Total Time
Goal: Under 18 Min

NOTES:

Ok this is just fun.  But this version - however you slice it - will be ROUGH.

Choose a weight that will allow you to finish each barbell section in 90 seconds or less.  Do not have to be unbroken but should be able to cycle reps!

For the row/bike you're looking at about 1-2-3-4 minutes for each bike/row or around there, the last row/bike may take a bit longer as you may be just a bit fatigued ;)

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.

For BB PCmovement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the squat clean, it is the same as the PC, but you will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Stand up!