ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Spine Strengthening
Post: Hamstrings, SI Joint Release

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

120 Wall Balls
EMOM (Every Minute on the Minute)
6 Alternating Single Leg Deadlift*

RX Men: 40# DBs / 18-20# Wall Ball
RX Women: 25# DBs / 12-14# Wall Ball

RX Plus Men: 50#+ DBs / 150 WB
RX Plus Women: 35#+ DBs / 150 WB

*Start Deadlifts in the second minute (at the 1:00 mark)

Score: Total Time
Goal: Under 12 Min - No longer than 18 Min!

First minute is a freebie! You don't have to start doing the deadlifts on the minute until your second minute. Do not try to bank as many reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 6 reps in under 20 seconds.

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 single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

You can always modify to holding each end of a single dumbbell or just switch to traditional deadlifts.

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

For Time
120 Wall Balls
EMOM (Every Minute on the Minute)
4 Deadlifts*

RX Men: 165-185# / 18-20# Wall Ball
RX Women: 105-135# / 12-14# Wall Ball

RX Plus Men: 150 Wall Balls / 205-245#
RX Plus Women: 150 Wall Balls / 145-165#

*Excluding the first minute, start the deadlifts at the 1:00 mark!

Score 1: Deadlift load
Score 2: Total Time
Goal: 12 Min - No Longer than 18 Min

These deadlift weights are just a suggestion. If you know your 1RM, choose a load that is at least 60% of that. Try to pick a weight that you can go unbroken on the Deadlifts the whole way.

First minute is a freebie! You don't have to start doing the deadlifts on the minute until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 4 reps in under 20 seconds.

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 deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

120 Wall Balls
EMOM (Every Minute on the Minute)
4 Sandbag Over Shoulder

RX Men: The bag you've got / 18-20# Wall Ball
RX Women: The bag you've got / 12-14# Wall Ball

RX Plus Men: 6 SB Over the Shoulder / 150 WB
RX Plus Women: 6 SB Over Shoulder / 150 WB

Score: Time
Goal: 14 Min - No Longer than 18 Min

First minute is a freebie! You don't have to start doing the sandbag over the shoulders until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the over the shoulder that you can complete the 4 reps in under 20 seconds.

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 sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.