WEDNESDAY 06/12/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Cool Down Flow, Hips
PROGRAM B
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
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
3 Rounds
Run 400 Meters
20 Thrusters
20 Windshield Wipers
20 Ring/TRX or Bent Over Row
RX Men: 75#
RX Women: 55#
RX+ Men / Women: Go up to 30 Reps of each per round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This will challenge your core stability. Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the thrusters, wipers, and rows.
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
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.
Floor wipers start lying on your back, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. Squeeze your legs together, raise them up to the side toward the right plate, then lower back to the floor.
Raise the legs to the left plate and lower to the floor to complete one repetition.
Pro tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. Much easier to get into position, and safer!
For the ring/TRX row, keep your belly tight and shoulders drawn back and down. Choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
For the bent over row, you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
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
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
3 Rounds
Run 400 Meters
20 DB Thrusters
20 Supine Toe Touches
20 Renegade Rows with Push Up
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men / Women: Go up to 30 Reps of each per round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This will challenge your core stability. Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the DB movements.
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target.
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.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
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 C
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
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
3 Rounds
Run 400 Meters
20 Sandbag Thrusters
20 Sandbag Supine Toe Touches
20 Push Up + Lateral Drag
Use the bag you've got!!!
RX+ Men / Women: Go up to 30 Reps of each per round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This will challenge your core stability. Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the Thrusters and Toe Touches. Maybe more for the drags, you may also lower the reps depending on the weight of your bag.
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target.
For the thrusters the sandbag will be on the biceps 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 sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep
Row/Bike Option
3 Rounds
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
20 Thrusters
20 Floor Wipers or Supine Toe Touches
20 Renegade Row, or other option from A, B, C
Choose equipment options from A, B or Sandbag above and add in with the row/bike option here!
RX+ Men / Women: Go up to 30 Reps of each per round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This will challenge your core stability. Really focus on staying engaged and break up the reps before you lose that tight belly. Think 2-3 sets for the DB/Barbell/Sandbag movements.
For the thrusters the DBs/BB/SB 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 weight on the shoulders and elbows high. Stand hard and fast to pop the load off of the body. Press the load straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
See first metcon for Program C (above) for toe touches description.
For floor wipers, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully.
With the legs sealed together, raise them up to the side toward the right plate, then lower back to the floor.
Raise the legs to the left plate and lower to the floor to complete one repetition.
Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
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.