ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: Shoulder Stretch, Chest Opener

PROGRAM A

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Reps (and Time)
4 Rounds

400m Run
Max Shoulder to Overhead

RX Men: 40# DBs
RX Women: 25# DBs

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

These are unbroken reps, once you put the DBs down, go out for the next run.

Score #1: Total reps shoulder to overhead
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

For the 400m run, you're working with 2-3 minutes. 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 Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Remember that you have two scores for this workout. While we are more interested in the total reps you complete, we still want to keep the intensity high in the runs which is why we are also scoring the total time!

PROGRAM B

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps
4 Rounds

400m Run
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell you can get at least 25 reps in the first round when you are still pretty fresh.

For the 400m run, you're working with 2-3 minutes. 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 Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, we recommend starting with push press and then maybe transitioning to push jerks.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Nowhere to hide!!Even though we really want you to get a lot of reps on the shoulder to overheads, which will take time, we still want to keep the intensity high. So make sure you push on the runs!

PROGRAM C

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps

4 Rounds

30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

**You may also use the dumbbell option

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell/dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

For the Bike/Row, you're working with 2-3 minutes. So adjust the calories or distance if you need to.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell (or dumbbells) overhead, we recommend starting with push press and then maybe transitioning to push jerks.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No biking or rowing slow just to get more reps!
Nowhere to hide!!

You will be really fighting for as many reps as you can on the shoulder to overheads so it might be a good bit of time under tension. We do want to keep track of time on this one so make sure you keep the intensity high on the bike/row.

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.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.