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

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

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

WORKOUT

FOR TIME

75 KB Swings
75 Wall Balls

Every Minute on the Minute - 15 Double Unders

RX Men: 50-55# KB/DB, 20#ish Ball to Roughly 10'
RX Women: 30-35# KB/DB, 13-15# Ball to Roughly 9'

RX+ Men/Women: 100 Reps of Each and 20 Double Unders Each Minute

**No Double Unders on Minute One.

Score: Total Time
Goal: Under 15 Min

NOTES:

If the goal is less than 15 minutes, then the goal for each minute is 10 reps which is 20-30 seconds for the wall ball or kettlebell swing.  So, make sure you choose an appropriate jump rope variation or rep target.  Double unders should take 15-20 seconds at the most.

If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 15 / sub hop overs / sub 30 singles.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in.  Feet are under the shoulders with the heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Keep that chest up!  Drive through the legs and use that power to help you throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball  you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells or barbell.