ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre:
Post:

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Pigeon Stretch
Post: Hips, Cool Down Flow

PROGRAM B

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
15 Box Jumps
30 Air Squats
15 Box Jumps
12 Thrusters

Res 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX+ Women: 75#

Rough Box Height:

Men: 22-24"
Women: 18-20"

Score: SLOWEST ROUND ONLY!!
Goal: Under 4 Min

NOTES:

One minute of rest goes by quick! Remember how this one is scored and pace it so you don't fall apart in the later rounds.

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 air squats - you will have the feet shoulder width apart.  Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up.  Get the butt below the knees at the bottom and stand all of the way up  at the top of each rep.

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.

PROGRAM A

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
15 Box Jumps
30 Air Squats
15 Box Jumps
12 Thrusters

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Rough Box Height:

Men: 22-24"
Women: 18-20"

Score: SLOWEST ROUND ONLY!!
Goal: Under 4 Min

NOTES:

One minute of rest goes by quick! Remember how this one is scored and pace it so you don't fall apart in the later rounds.

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 air squats - you will have the feet shoulder width apart.  Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up.  Get the butt below the knees at the bottom and stand all of the way up  at the top of each rep.

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.

TEAM VERSION

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

4 Rounds
PARTNER 1:
15 Box Jumps
30 Air Squats

THEN

PARTNER 2:
15 Box Jumps
30 Air Squats

THEN

PARTNER 1:
15 Box Jumps
12 Thrusters

THEN

PARTNER 2:
15 Box Jumps
12 Thrusters

(REST WHEN YOUR PARTNER IS MOVING)

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX+ Women: 75#

Rough Box Height:

Men: 22-24"
Women: 18-20"

As always you can use different weight from your partner and choose to use the dumbbell options from Program A instead for this version if you want!

Score: TOTAL TIME
Goal: Under 25 Min

NOTES:

Because you will rest while your partner works, you will be able to push the intensity when it is your turn to work.  So make sure you choose a load and a box height that you can pretty much go unbroken the whole way.  Also, STAY FOCUSED ON YOUR 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 air squats - you will have the feet shoulder width apart.  Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up.  Get the butt below the knees at the bottom and stand all of the way up  at the top of each rep.

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.