ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY - POWER
POST - BUTTS AND GUTS
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up
Post: Stress Relief, Shoulder Stretch

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Renegade Row (with Push Up)
5 Box Jump Overs
2 Renegade Rows
5 Box Jump Overs
3 Renegade Rows
5 Box Jump Overs
4 Renegade Rows
5 Box Jump Overs....

Keep Adding 1 Rep of the Renegade Row Each Round.

Renegade Row with Push Up = Push Up + Row Right + Row Left

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

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

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Rounds + Any Additional Reps.  So if you finish 8 Push Ups + 8 Bent Over Rows + 5 Box Jumps and then 5 More Push Ups - Score = 8 + 5.
Goal: 55 Reps + (That's through the round of 10s)

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 7 and start at that pace.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!

PROGRAM B

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Deficit Push Ups
2 Bent Over Rows
5 Box Jump Overs
4 Deficit Push Ups
4 Bent Over Rows
5 Box Jump Overs
6 Deficit Push Ups
6 Bent Over Rows
8 Deficit Push Ups
8 Bent Over Rows
5 Box Jump Overs....

Keep Adding 2 Reps of the Deficit Push Ups and Bent Over Rows Each Round.

RX Men: 95#
RX Women: 65#

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

Deficit = 3-4" (Use a deficit even if you have to go to your knees)

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Reps for the WHOLE workout (this version includes the box jump over reps too).
Goal: Get through the round of 9-10 or more!

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 8 and start at that pace.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on dumbbells, stacked plates or some elevated object to create a deficit.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the bent over row you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!

PROGRAM C

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Lateral Drag
5 Box Jump Overs
2 Push Up + Lateral Drag
5 Box Jump Overs
3 Push Up + Lateral Drag
5 Box Jump Overs
4 Push Up + Lateral Drag
5 Box Jump Overs....

Keep Adding 1 Rep of the Push Up + Lateral Drag Each Round.

Push Up + Lateral Drag = Push Up - Drag Sandbag Under Torso to Other Side.

No RX or RX+ for this one.  Just use what you've got.  This one is best done with a bag that has handles.

Box Height Estimate - 22-24" Men / 18-20" Women

Score: Total Push Up + Lateral Drag Reps ONLY.
Goal: 55 Reps + (That's through the round of 10s)

NOTES:

Ascending ladders are peacock bait, don't go hot out of the gate!! Imagine the pace you would hold at the round of 7 and start at that pace.

The push up plus lateral drag with the Sandbag is SUPER fun.  Basically you will be in a plank position with your bag just outside your right hand. Keep the belly tight and butt down.  First perform a push up. Keep your elbows within 45 degrees to the body and lower your chest to make contact with the floor.  Keeping a rigid body position press back up to a plank position. Grab the bag by the handle with your left hand and drag it across your body beneath you until it is on the left side of your body.  If you don't quite make it - you can plank-side-step over a bit.  The next rep will be with the other hand/arm. Perform another push up, then drag the bag under and across to the other side of your body. Each push up plus 1 drag counts as 1 rep.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you can't jump for any reason, perform 6 step ups.  If you CAN jump, even if it's low, do it. If you don't have a box, jump over something!