ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Gentle Vinyasa Flow
Post: Hips, Chest Opener

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

Complete:
48 Wall Balls
24 NO PUSH UP Renegade Rows

Rest 1 Min

36 Wall Balls
18 NO PUSH UP Renegade Rows

Rest 1 Min

24 Wall Balls
12 NO PUSH UP Renegade Rows

Rest 1 Min

12 Wall Balls
6 NO PUSH UP Renegade Rows

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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/bar.

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

Remember there is NO PUSH UP.

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.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

48 Wall Balls
24 Supine Barbell or Ring Row

Rest 1 Min

36 Wall Balls
18 Supine Barbell or Ring Row

Rest 1 Min

24 Wall Balls
12 Supine Barbell or Ring Row

Rest 1 Min

12 Wall Balls
6 Supine Barbell or Ring Row

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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. Go with an empty barbell or single KB/DB.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

Same set up positions with the ring rows. You may even elevate your feet onto a box to get more horizontal.

Bent over rows are an option but not one we really recommend as it may be a little taxing on your lower back and hamstrings coupled with the wall balls.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

Workout

Complete:
48 Wall Balls
24 Sandbag Drag and Pull

Rest 1 Min

36 Wall Balls
18 Sandbag Drag all Pull

Rest 1 Min

24 Wall Balls
12 Sandbag Drag and Pull

Rest 1 Min

12 Wall Balls
6 Sandbag Drag and Pull

This version will take a bit longer. Just FYI.

**You can also swap Wall Balls for Sandbag Thrusters - either from the front or side to side if you want!

Ideal weight for the sandbags for Men:
50-70#

Ideal weight for the sandbags for Women:
25-40#

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the drags.

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.

If thrusters with the sandbag are on the heavier side, we prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

The Plank Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

90 Wall Balls
50 NO PUSH UP Renegade Rows

70 Wall Balls
30 NO PUSH UP Renegade Rows

50 Wall Balls
20 NO PUSH UP Renegade Rows

30 Wall Balls
10 NO PUSH UP Renegade Rows

Only one person may work at a time!

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 26 Min

Take turns with your partner working one at a time until wall balls are complete for the round then move on to renegade rows, still working one at a time.

When you are not working you are resting which means you'll be able to push it a little harder when it is your turn!

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/bar.

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

Remember there is NO PUSH UP.

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.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

NO PUSH UP RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.