WEDNESDAY 07/03/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Couch Stretch
Post: Posterior Chain Release, Hip Flexors/Psoas Stretch
PROGRAM A
WARM UP
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs +
RX+ Women: 35# DBs+
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
NOTES:
The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the box!
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!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
Each rep of the renegade row will be row right arm + row left arm.
Start in a plank position with straight arms, shoulders over wrists, hands on your dumbbells.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
PROGRAM B
WARM UP
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Box Jumps
12 Barbell Thrusters
9 NO PUSH UP Renegade Rows (Right Arm + Left Arm = 1 Rep)
RX Men: 75# Thrusters, 40# DBs RR
RX Women: 55# Thrusters, 25# DBs RR
RX+ Men: 95#+ Thrusters, 50# DBs + RR
RX+ Women: 65#+ Thrusters, 35# DBs+ RR
No dumbbells? No problem - Sub 9 Bent Over Rows with Your Bar!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
NOTES:
The goal is 5 rounds so think each round should be 3 minutes or less. Choose a box height and dumbbell load to make this possible. And, after a couple rounds of thrusters you'll need to jump higher than you think you need to on the box!
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!
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
Remember, NO PUSH UP on the renegade row today!
It's just 1 rep = row right + row left.
Start in a plank position, arms straight, shoulders over wrists with both hands on your dumbbells.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.