THURSDAY 06/20/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Airplane Stretch
Post: Stress Relief, Pigeon Stretch
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
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
WORKOUT
FOR TIME
Run 800 Meters
THEN
4 Rounds
15 Hang Power Snatch
200 Meter Run
So you run 800 Meters then immediately do the 4 rounds all on one clock.
RX Men: 75#
RX Women: 55#
RX+ Men: 115# +
RX+ Women: 75# +
Score: Total Time
Goal: Under 15 Min
NOTES:
You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.
For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the 800m run, you're working with roughly 4 minutes give or take depending on your running ability. 1 minute for the 200m.
If unable to run due to space or weather purposes - 3 min (90s in the 4 round section) doubles/singles/low step ups/Mtn Climbers/taps to a low target.
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
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
WORKOUT
FOR TIME
Run 800 Meters
THEN
4 Rounds
24 Alternating Hang DB Snatch
200 Meter Run
So you run 800 Meters then immediately do the 4 rounds all on one clock.
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Score: Total Time
Goal: Under 15 Min
NOTES:
You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.
Practice smooth transitions between hands on the snatches.
For the alternating DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Switch hands wherever is most comfortable. This could be on the way down, at the waist or on the floor. You will alternate hands with each rep for these so you end up doing 12 per arm per round.
For the 800m run, you're working roughly 4 minutes give or take depending on your running ability. About 1 minute for the 200m. If unable to run due to space or weather purposes try 3 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target.
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
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
WORKOUT
FOR TIME
Row 800 Meters - or - Bike 60 Cal Men / 44 Cal Women
THEN
4 Rounds
15 Hang Power Snatch
250 Meter Row - or - 15 Cal Bike Men / 11 Cal Bike Women
So you do the first row/bike then immediately do the 4 rounds all on one clock.
RX Men: 75#
RX Women: 55#
RX+ Men: 115# +
RX+ Women: 75# +
Can also be done with DB loads and reps from Prog A.
Score: Total Time
Goal: Under 15 Min
NOTES:
You definitely want to push the pace on the bike/row for this one. Keep the first part under 4 minutes so shorten the distance/calories if needed to allow for roughly 3 minute rounds.
For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the shorter bike/row rounds, you're working with roughly 1 minute. You may consider going 200m/12/9cal if you need to.