ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Couch Stretch
Post: Hips, Cool Down Flow

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds

Each Round

30 Wall Balls
30 KB Swings
20 Wall Balls
20 KB Swings
10 Wall Balls
10 KB Swings

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time (Including the 3 Min Rest)
Goal: Under 15 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Maybe every 10 or 15 reps. Maybe it's unbroken. Whatever you choose, commit to it! Choose a load on the wall ball and the swing that you could easily do 15 unbroken reps if you wanted to.

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.

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!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds
**A few sandbag options**

Each Round

30 Wall Balls/Side to Side Sandbag Thrusters
30 KB Swings/Sandbag Ground to Overhead
20 Wall Balls/ Side to Side Sandbag Thrusters
20 KB Swings/Sandbag Ground to Overhead
10 Wall Balls/Side to Side Sandbag Thrusters
10 KB Swings/Sandbag Ground to Overhead

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

(You can mix and match original version with sandbag version i.e. - wall balls and sandbag ground to overhead)

Score: Total Time (Including the 3 Min Rest)
Goal: Under 20 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Whatever you choose, commit to it! Choose a load on the thrusters and ground to OH that you could easily do 15 unbroken reps if you wanted to.

For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

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 sandbag ground to over head the bag will start right in front of your feet. You will keep the heels down. Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal. Stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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 your heels down!

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

In Teams of 2 Complete:

8 Rounds (Each):

Person 1:
15 Wall Balls
15 KB Swings

Person 2:
15 Wall Balls
15 KB Swings

Rest while your partner goes.

Go back and forth - resting while your partner goes - until you have both completed 8 rounds.

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time
Goal: Under 22 Min

Coupled together, these are two of the greatest movements ever known!

And with a 1:1 work to rest ratio you can really put the pedal to the metal on this one.

This should end up being roughly 1min to 1:30 on and 1 min to 1:30 off (while your partner goes).

If it takes one person (or both) longer than 1:30 to do the 15 + 15 - lower the reps to keep it under that for that person (or both).

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.

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!

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

KB SWING -
If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

***This is a lot of volume. For mamas later in pregnancy or early in postpartum recovery, feel free to modify the number of reps to something more manageable so that you can maintain good positions, breath awareness, and avoid any long lasting or debilitating fatigue or DOMS.***