ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE - OLY - POWER
POST -
EITHER - GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up
Post: Sciatica/Piriformis, Hips

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

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

WORKOUT

5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 25 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. Goal is to keep rounds under 5 minutes so if the run is taking longer than 90 seconds, feel free to shorten it.

For the 200m run, you're working with about 60-90s.  If  unable to run due to space or weather purposes - 60 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If scaling for injury, you may try step ups instead of lunges. Only choose this option if you can perform them pain-free.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up if you need to.

PROGRAM C

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

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

WORKOUT

5 Rounds
40 Bodyweight Lunges

Row 250
OR
Bike 15 Cal Men / 11 Cal Women

20 Push Ups

Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 25 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the row/bike. Goal is to keep rounds under 5 minutes so if the row/bike is taking longer than 90 seconds, feel free to shorten it or reduce calories to 12/8.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If scaling for injury, you may try subbing step ups.  Make sure you can perform them pain free.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up if you need to.

TEAM VERSION

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

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

WORKOUT

In Teams of 2 Complete:
Partner A:  Run 200 Meters
Partner B: Max Bodyweight Lunges

When Partner A Returns from the Run - SWITCH!
Keep switching back and forth until you have reached

400 Bodyweight Lunges!!

Then

Partner A:  Run 200 Meters
Partner B: Max Push Ups

When Partner A Returns from the Run - SWITCH!
Keep switching back and forth until you have reached

200 Push Ups

No weight needed!

RX+: This is a vest optional workout if you want to wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: Under 30 Min

NOTES:

#blamejeb

Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. This will give you time enough to flush out the legs and get right back to the lunges for the first section and give the upper body a short break in the second section. But don't leave your partner hanging!!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go to knees or an elevated push up if you need to.