TUESDAY 10/15/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: BUTTS AND GUTS
SWAP: ENDURANCE | SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Calves/Ankles
Post: Quads/IT Band | Chest Opener
PROGRAM A
WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up
Workout
Every 5 Min for 4 Rounds
Run 400 Meters
12 Pull Ups
24 Wall Balls
Men: 20#ish Ball
Women: 13-15# Ball
RX+: 18 Pull Ups + 36 Wall Balls
Score: Slowest Round ONLY
Goal: Under 4:15
Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For the pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Choose a variation you can complete the reps in under a minute.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
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.
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.
PROGRAM C
WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up
Workout
Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
12 Pull Ups
24 Wall Balls
Men: 20#ish Ball
Women: 13-15# Ball
RX+: 18 Pull Ups + 36 Wall Balls
Score: Slowest Round ONLY
Goal: Under 4:15
Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!
For the bike/row, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time constraint.
For the pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Choose a variation you can complete the reps in under a minute.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
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.
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.
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.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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