FRIDAY 05/24/2019
For this one Program A has a farmer carry, Program B has options for run, row or bike instead, and Program C has a ruck run (weight vest or sandbag) instead.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: BUTTS AND GUTS
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Neck and Shoulder Reliever, Morning Coffee
Post: Stress Relief, Pigeon Stretch
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
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
2 Rounds
400 Meter Farmer Carry
7 Wall Walks
20 Burpees
RX Men: 40-50# DBs/KBs for Carry
RX Women: 25-35# DBs/KBs for Carry
RX + Men / Women: 10 Wall Walks and 30 Burpees
Handstand walk option - sub 100' - 150' handstand walk for wall walks.
Score: Total Time
Goal: Under 18 Min
NOTES:
The 18 min goal might be long for some of you - but we know those farmer carries can REALLY add up and we don't want you getting sloppy on the wall walks! RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!
For the farmers carry you will hold 1 DB/KB in each hand at your sides and walk 400m. You're looking for this to take you apx 3 -4 minutes. If you need to sub the Farmers Carry, cut the distance to something you can knock out in 3-4 minutes, or perform 3 min of low weighted/unweighted step ups
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall.
No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
For the burpees you will place your hands on the ground. 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. Jump up and clap! If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, Or Burpee to a box or bench.
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
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
2 Rounds
800 Meter Run
7 Wall Walks
20 Burpees
RX + Men / Women: 10 Wall Walks and 30 Burpees
May sub a 1000m Row or 60 Cal Bike Men / 44 Cal Bike Women
Handstand walk option - sub 100' - 150' handstand walk for wall walks.
Score: Total Time
Goal: Under 18 Min
NOTES:
No sloppy wall walks!! RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!
This is a great option for those trying to add in more running, rowing, or biking or those who can't leave the house and need to row/bike instead!
For the 800m Run you're looking at about 4min or so. If unable to run, as mentioned sub a bike or row for the designated distance. If none of those work feel free to sub low alt. step-ups for apx 4min.
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall.
No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
For the burpees you will place your hands on the ground. 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. Jump up and clap! If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, Or Burpee to a box or bench.
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
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
WORKOUT
2 Rounds
400 Meter Sandbag Run
or
600 Meter Weight Vest Run
7 Wall Walks
20 Burpees
RX + Men / Women: 10 Wall Walks and 30 Burpees
Lower Wall Walks to 4 and 7 if wearing a vest please.
Do NOT both carry a sandbag and wear a vest. Pick one or the other for this workout.
Handstand walk option - sub 100' - 150' handstand walk for wall walks. (Not for weight vest people).
Score: Total Time
Goal: Under 18 Min
NOTES:
No sloppy wall walks!! RX+ isn't THAT much more than RX today so don't be afraid to give it a try and see how it goes!
For the sandbag run, with good form, you will clean the bag to a shoulder, or place on your back and begin your run aka trot :) this should take you a bit longer than a 400m run without weight so a little more than 4 min is what you're looking at. For the 600m vest run, between 4-5min is your goal. Look, if the vest is going to hinder, not encourage adaption in this workout, don't use it. Your time should still be under 18min.
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall.
No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down.
You may also scale to pike on the box ups (raise the number if these are fast for you)or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
For the burpees you will place your hands on the ground. 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. Jump up and clap! If not able to perform burpees to the above standard today, sub burpees to the top of the pushup only, taking out the pushup completely, or burpee to a box or bench