ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY
POST - SOGO - BUTTS AND GUTS
EITHER -

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

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)

RX + Men: 95#, 40# DBs, 10/8
RX + Women: 65#, 25# DBs, 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)
8 Push Press
6 DB Step Up Over / or BB Step Up

RX Men: 75# Bar, 40# DBs (if using for step up overs)
RX Women: 55#, 25# DBs (if using for step up overs)

RX + Men: 95#, 40# DBs, 10/8
RX + Women: 65#, 25# DBs, 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

NOTES:

EMOMs are a great tool for training the mental capacity for work.  Dig in but try to stay relaxed and focused in the first 5 rounds.  The middle 5 will test you. And the last five is where you dig deep and just get the work done!

Each round should take 30-40 seconds.  If you are finishing super fast, increase the reps on the step overs to 8 or 10.

For Dumbbell step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

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

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

EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)

8 Sandbag Push Press
6 Sandbag Step Up Over

Sandbag weight - use what you've got.  If it's super heavy adjust reps accordingly.

RX + Men: 10/8
RX + Women: 10/8

Score: Don't worry too much about this one.  Just count every successfully completed round as a round.  And subtract any minutes you took off or didn't make it.
Goal: Make all 15 minutes - but make it challenging.

NOTES:

EMOMs are a great tool for training the mental capacity for work.  Dig in but try to stay relaxed and focused in the first 5 rounds.  The middle 5 will test you. And the last five is where you dig deep and just get the work done!

Each round should take 30-40 seconds.  If you are finishing super fast, increase the reps on the step overs to 8 or 10.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For these step up and overs hold the sandbag on your shoulder.  Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

Ideally, alternate your stepping leg.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!