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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Warm Up Flow
Post: Pigeon Stretch, 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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Dumbbell Step Ups (alternating)

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -

1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

You see where this is going!  It's going to get GRIPPY so choose smart breaks!  Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +!

For the pull-ups you're going to want to choose an option that is going to be best for your grip, aka: spend as little time doing them as possible.  So kip/butterfly will be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pullups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Lastly with grip being an issue, DB bent over rows.  Not a good idea to do jumping with step-ups in the workout.

For the DB step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women
You will hold 1 DB in each hand at your side.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.  You can also perform unweighted step-ups as well.

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Barbell Back Rack Step Ups (alternating)

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -
1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

This version is less grippy than the dumbbell version. Just make sure you are on a step that you are comfortable stepping up and down with the bar on your back.

Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +! You're going to want to choose an option that is going to be best for spending as little time doing them as possible.  So kip/butterflywill be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pull-ups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Since grip isn't as much of an issue for this version, you could also sub bent over rows with a BB or DB as well.

For the BB step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women
You will will start with the BB from the ground on rack. From the ground, with good form, perform a clean and pop the bar over the head and onto the back. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups could be  lowering the box height, or performing to something like a step, and simply step up and then back dan alternating legs each rep, you can also sub unweighted stepups as well.

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

AMRAP 12 min
Ascending ladder, go as far as possible -
1-2-3-4-5.......
Pull Ups
Sandbag Step Ups (alternating)

No RX or RX+. Just use the bag you've got and make it work.  Adjust height of step up to something appropriate if your bag is super heavy!

Score: Total REPS added together at the end.
(So if you finish the Round of 4s for example...1+1+2+2+3+3+4+4=20)
Goal: Can you finish the round of 10? 12?

NOTES:

So the way this works -
1 Pull Up
1 Step Up
2 Pull Ups
2 Step Ups
3 Pull Ups...

This version is less grippy than the dumbbell version. Just make sure you are on a step that you are comfortable stepping up and down with the bar on your back.

Choose a pull up method that you are capable of stringing at least 5 pull ups together (when you are fresh anyway).  The goal is to get through the round of 10s +!

For the pull-ups you're going to want to choose an option that is going to be best for your grip, aka: spend as little time doing them as possible.  So kip/butterfly will be great options.  Strict is totally fine, but know yourself and your limitations.  If 6-7-8 + strict pull ups will start to take you forever - then maybe stick with a set number each time and only add reps on the step-ups.

Subs for pull-ups would be banded pullups, trx/ring row, don't ever sleep on the ring rows, these will add up extremely fast.  Barbell T row(same as ring row but using a racked barbell).  Bent over rows with your bag, or DBS or even a BB.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women.  You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your stepups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.