ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Hip Flexors/Psoas, Sciatica/Piriformis

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Run 200 Meters

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The run distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!

PROGRAM C

WARM UP

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat way to warm up for toes to bar too!!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Wall Balls
15 Toes to Bar
Row 250 Meters
OR
Bike 15 Cal Men ./ 11 Cal Women

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

Want to add the sandbag in? Swap out those 30 Wall Balls for 15 Side to Side Sandbag Thrusters! (Note the change in comments)

(See Below for low ceiling or no pull up bar modifications)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

For this workout the goal will be to get 4 rounds. So choose a wall ball # or modification that will allow you to get 30 reps in NO more than 2 min each round. The toes to bar or mod/sub also in NO more than 2 min. The row/bike distance should take roughly 1 min as well! Up to 1:15 or so is ok - but any longer than that and you might consider shortening it.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

TEAM VERSION

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat way to warm up for toes to bar too!!

WORKOUT

In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
50 Wall Balls (combined)
15 Toes to Bar or V-Ups (Each)
Run 400 Meters (Together)

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

No RX+ - Just go FASTER!!

(See Below for low ceiling or no pull up bar modifications)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

For this version only one person will work at a time during the wall balls. You can break the up however you want - until you reach 50 as a team. Then you will each do 15 Toes to Bar or Toe to Bar Sub - AT THE SAME TIME. Once you have both completed your 15 reps you will run the 400 meters together! You can't start the next set of wall balls until BOTH are back from the run.

For the wall balls you will hold the ball at your chest. Feet are shoulder width apart with your heels down. Raise the chest and tighten the belly. Reach the butt back and down. Drive the knees out and keep the chest and ball lifted. Get the butt lower than the knees at the bottom with the heels still down and chest up! Stand up hard and fast. Use the drive from the legs to help throw the ball. Ideal ball target height is roughly 10' for men and 9' for women - but also just use what you've got!

If you have low ceilings or don't have a ball you can sub LIGHT weight thrusters - we actually suggest just using a single dumbbell held at the chest in both hands.

For the toes to bar remember to really press against the bar and use a strong kip swing to create momentum! If you aren't ready for toes to bar you can do knees up (you can even do these strict). No pull up bar - you can do v-ups or even regular sit ups!!

If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders, mountain climbers, low step ups or taps!