THURSDAY 07/25/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics
Swap: Sandag, Endurance
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Quads/IT, Stress Relief
PROGRAM A
WARM UP
Box Jump Warm Up
Running Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
400 Meter Run
20 Plank Up and Overs
15 Box Jump Overs
RX+ - Do more rounds
Ha ha
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.
An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!
Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.
If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.
PROGRAM C
WARM UP
Box Jump Warm Up
Full Body Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
500 Meter Row
or
Bike 30 Cal Men / 22 Cal Women
20 Plank Up and Overs
15 Box Jump Overs
RX+ - Do more rounds
Ha ha
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.
An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!
Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.
If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.