ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE:  POWER
POST: BUTTS AND GUTS
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Neck and Shoulders, Stress Relief, Cool Down Flow

PROGRAM B

WARM UP

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 Push Press

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

RX + Men: 115#+
RX + Women: 75# +

Score: Total Completed Rounds + Any Additional Reps Added Up at the End

Goal: 3  Rounds + in Each AMRAP

***Choose a weight that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 10 push press until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong weight or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

For the Double Unders, you're not wanting these to take you the full time to complete.  20DU should take you about :30. If it's taking you upwards of a minute, think about doing as many as you can in a given time frame, like : Max Effort DU for :45 so you're getting good practice.

Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.  Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the PP Subs could include, lowering the weight, or plate presses.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!

PROGRAM A

WARM UP

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
10 DB Push Press

Rest 1 Min Between AMRAPS

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

RX + Men: 50# DBs+ / 30 Double Unders
RX + Women: 35# DBs+ / 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps Added Up at the End
Goal: 3 Rounds + in Each AMRAP

NOTES:

Choose a weight that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 10 push press until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong weight or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

For the Double Unders, you're not wanting these to take you the full time to complete.  20DU should take you about :30. If it's taking you upwards of a minute, think about doing as many as you can in a given time frame, like : Max Effort DU for :45 so you're getting good practice.

 Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.  Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the PP Subs could include, lowering the weight, or holding a single DB with both hands at  and PP using just a single DB.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!

PROGRAM C

WARM UP

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skipsA lot of the drills in the running warm up are great for double under warm up as well.  Also going through the progression for learning double unders in Members Only is also a great way!

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP with 2 Min Rest Between
Each 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)

20 Double Unders
5 Handstand Push Ups

Rest 2 Min Between AMRAPS

RX+ Men and Women: 7 Handstand Push Ups each time / 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps Added Up at the End
Goal: 3  Rounds + in Each AMRAP

NOTES:
Choose a number of handstand push ups that you think you can go unbroken for the most part.  Make sure double under number or sub can be done in 30 seconds or even less each time.

So the way this works is you will start the clock and do as many rounds as you can of 20 double unders (or sub) and 5 handstand push ups until the clock hits 3 min.  Let's say you get 3 rounds + 8 Double Unders....during your 2 min rest write that down as your score for round 1.  When the 2 min rest is up - start with a fresh round.  Ideally try to match or beat your score each time.  At the end add up all of the total completed rounds + all of the random additional reps for your score.

3 min will go by FAST - and you won't get much work done if you choose the wrong type of handstand push up/sub or double under sub.  Make sure you get the right stimulus - which is constant movement for 3 min each time!

Our favorite sub for double unders is the dumbbell hop over.  If dubs just aren't happening today go with that.  Other option is to do 40 single unders each time!

For the handstand push ups please make sure you have a safe set up with a pad under the head.  Control the lower and use the tripod position at the bottom.  You may do kipping, strict, deficit, or even pike on the box.  Keep the belly tight.  Drive the head through the arms at the top.  Break or lower the number if it starts to get sloppy.

Don't make the rest shorter!  Go harder and use the full rest to go hard again!