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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up
Post: Lower Back Release, Chest Opener

PROGRAM A

WARM UP

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

Box Jump Warm Up

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

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
9 Devil Press
12 Burpee Box Jump Overs

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

RX+: Do More Rounds......Ha Ha

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up out of the devil press and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

If you need some sub options you can scale down to a burpee + KB swing, a plate burpee, or even just a regular burpee.  Choose a method that works with your equipment and allows you to get those 6+ rounds!

For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

You may scale the burpee portion by removing the push up (especially if you scale the devil press to a regular burpee). Scale the box jump over by lowering the height, jumping over something like a dumbbell or if need be, doing a step up.

PROGRAM B

WARM UP

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

Box Jump Warm Up

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

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
15 Sumo Deadlift High Pulls
12 Burpee Box Jump Overs

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX + Women: 65#

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up on the sumo deadlift high pull and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

For the sumo deadlift high pulls the bar will start on the ground.  You will have feet wide and the hands narrow - inside the legs.  You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.

To start the movement you will think LEGS - SHOULDERS -ARMS.  So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close.  Then SHRUG the shoulders.  Finally pull the bar UP the body with the elbows going high and outside - like you are zipping up your jacket.  Bring to just below the collar bone.

To return think ARMS - SHOULDERS - HIPS - KNEES.  Keep the bar close to the body.  Keep the chest up and heels down as you place the bar down!

For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

You may scale the burpee portion by removing the push up. Scale the box jump over by lowering the height, jumping over something like a dumbbell or if need be, doing a step up.

PROGRAM C

WARM UP

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

Box Jump Warm Up

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

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
9 Sandbag over Shoulder
12 Burpee Box Jump Overs

Use the bag you've got!!

RX+: Do More Rounds......Ha Ha

Box Height:  Roughly 22-24" for Men and 18-20" for Women

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

NOTES:

This is a sneaky one!  Make sure you stay focused on being explosive both in standing up on the sandbag over the shoulder and jumping up on to the box.  And of course, with big explosive movements like this.. BREATHE!!

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!!!

If you have a really heavy bag and feel like you may not hit the goal, lower the reps.

For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

You may scale the burpee box jump over by removing the push up portion of the burpee, lowering the height of the box, just jumping over something like a dumbbell or, if need be, doing step ups/step up and overs.