FRIDAY 09/06/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Warm Up Flow
Post: Sciatica/Piriformis, SI Joint Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Workout
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
9 Burpees
12 Weighted Step Up & Overs
15 Box Jumps
RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box
RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs
Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +
Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.
Breathe on the burpees, keep your belly tight in the step up & overs, focus on the box in those jumps and have fun!!
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Workout
20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)
9 Burpees
12 Barbell Step Ups*
15 Box Jumps
RX Men: 75# / 22-24in Box
RX Women: 55# / 18-20in Box
RX Plus Men: 95-115#
RX Plus Women: 65-80#
*Bar is on back rack
Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +
Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.
Breathe on the burpees, keep your belly tight in the step ups, focus on the box in those jumps and have fun!!
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!
For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)
9 Burpees
12 Sandbag Step Overs
15 Box Jumps
RX Men: Use bag you've got / 22-24in Box
RX Women: Use bag you've got / 18-20in Box
RX Plus Men: 7+ Rounds
RX Plus Women: 7+ Rounds
Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +
Lots of explosive and dynamic movement today! Adjust box height or modify step overs to allow for roughly 3 minute rounds.
Breathe on the burpees, keep your belly tight in the step up overs, focus on the box in those jumps and have fun!!
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!
For the sandbag step overs, choose a box that is roughly 22-24" for men and 18-20" for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.
Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up & Over or try it with a dumbbell in one hand.
For heavier bags, you might also decrease reps to 9 or switch to Sandbag Lunges.
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) to stand to Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.