ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - POWER
POST -
EITHER - GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Pigeon Stretch
Post: Shoulder Stretch, Neck and Shoulder Reliever, Hips

PROGRAM B

WARM UP

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

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

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

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18 Front Squats
Run 200 Meters
12 Toes to Bar / V-Ups

RX Men: 95#
RX Women: 65#

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

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the run to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

For the run, stay light on your feet and fall forward.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Rremember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

Because you may still be recovering from Murph, V-Ups will also count as Rx.

PROGRAM A

WARM UP

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

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

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

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18 DB Front Squats
Run 200 Meters
12 Toes to Bar / V-Ups

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

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

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the run to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the run, stay light on your feet and fall forward.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

In case your hands are wrecked from Murph, we will count V-Ups as Rx on this one.

PROGRAM C

WARM UP

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

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

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

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
18  Front Squats
Row 250 M
OR
Bike 15 Cal Men / 11 Cal Women
12 Toes to Bar / V-Ups

RX Men: 40# DBs / 95# Bar / Sandbag
RX Women: 25# DBs / 115# Bar / Sandbag

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

If you are doing sandbag don't worry TOO much about whether it's "RX" weight - just use what you've got.

Score Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:
Oh yeah - #blamejeb

Try to keep the front squats to 2 sets.  MAYBE 3 in the later rounds. Use the row/bike to flush out the legs and control your breathing so you can be semi-fresh for toes to bar. Go 2-3 sets on the toes to bar, if you need to break it up further from the start, consider knee ups or V-ups.

For these squats, make sure the barbell is resting on the shoulders  or sandbag is resting on biceps and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the elbows high. Stand fully for each rep.

For the toes to bar you will do just that.  Use the kip swing.  Press against the bar.  Hinge at the hips and bring the toes up to contact the bar. Remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

For subs for the T2B you can use Knee-Ups, V-ups or regular sit-ups.

In case your hands are wrecked from Murph, we will count V-Ups as Rx on this one.