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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Pigeon Stretch
Post: Chest Opener, Cool Down Flow

PROGRAM B

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Run 400 Meters
15 Pull Ups
Max Reps Back Squats

Rest 1 Min Between Rounds

RX Men:115#
RX Women: 75#

RX+ Men: 135#+ / 20 Pull Ups per round
RX+ Women: 85#+  / 20 Pull Ups per round

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the back squats, you can either pull from a rack or power clean the bar from the floor to your shoulder then push press up and over your head to your back rack. The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM A

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Run 400 Meters
15 Pull Ups
Max Reps DB Squats

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs + / 20 Pull Ups per round
RX+ Women: 35# DBs + / 20 Pull Ups per round

Score: Total Number of DB Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your DB Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

If  unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the 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.

PROGRAM C

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

4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
15 Pull Ups
Max Reps Back Squats

Rest 1 Min Between Rounds

RX Men:115#
RX Women: 75#

RX+ Men: 135#+ / 20 Pull Ups per round
RX+ Women: 85#+  / 20 Pull Ups per round

**As always you are welcome to do DBs with the Row or Bike as well!

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

Sandbag Option
4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds

In the 3 Min Work Window:
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
OR
Run 400 Meters
15 Pull Ups
Max Reps Sandbag Back Squats

Rest 1 Min Between Rounds

No RX or RX+ Weight - Use the Bag You've Got and Get After It!

RX+ Men:  20 Pull Ups per round
RX+ Women:  20 Pull Ups per round

Score: Total Number of Back Squats ONLY
Goal:  60 Squats +

NOTES:

Make sure that you can get at least 30-45 seconds each round to perform your Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.

Run/Bike/Row should take no more than 2:30 and pull ups should definitely take less than a minute.  This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.

For the pull ups you may do strict (lower the number to something you won't really have to break).  Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back row, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.