MONDAY 04/29/2019
This workout is a simple one! Great way to make sure you have no excuses starting the new week!
It is also a re-test that was originally posted on 06/08/2018!
No Program B today! Choose from A, C, or SHIFT!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: OLY
Post:
Either: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Cool Down Flow, Stress Reliever
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
WORKOUT
5 Rounds for Time
50 Double Unders
40 Mountain Climbers
30 KB/DB Swings
RX Men: 50-55#
RX Women: 30-35#
RX + Men: 65-70#
RX + Women: 50-55#
Score: Total Time
Goal: Under 22 MIn
NOTES:
For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less. If you need to lower the number to 30 - you may do that. Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.
For the attempts you could say 90 seconds of double unders in place of the 50 reps.
For the mountain climbers you will start in a plank/top of push up position. You will pull the knee up to the chest keeping thehips down. Each time a knee comes up it is 1 rep.
For the swings you will pick up either the KB or DB with both hands between the legs. Feet are about shoulder width apart. Keep the heels down, hinge at the hips as the knees bend. Keep the back flat and chest up. Arms stay straight. Stand up hard and fast - use the power from the hips and legs to make the bell weightless. Guide it up to overhead with the arms. Keep the belly tight and heels down!
Allow gravity to bring the kettlebell back down. Don't allow it to pull you forward or pull your back into a round position.
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
WORKOUT
5 Rounds for Time
50 Double Unders
20 Cal Bike or Row
30 KB/DB Swings
RX Men: 50-55#
RX Women: 30-35#
RX + Men: 65-70#
RX + Women: 50-55#
(Men and Women do the same cals - keep it simple!)
Score: Total Time
Goal: Under 22 MIn
NOTES:
This week has been rough - time for a good mover!
For this workout you want to choose a number of double unders that will allow you to finish all of them in 2 min or less. If you need to lower the number to 30 - you may do that. Any lower than that for this workout and you may want to sub double under attempts, hop overs, or double reps of singles.
For the attempts you could say 90 seconds of double unders in place of the 50 reps.
For the swings you will pick up either the KB or DB with both hands between the legs. Feet are about shoulder width apart. Keep the heels down, hinge at the hips as the knees bend. Keep the back flat and chest up. Arms stay straight. Stand up hard and fast - use the power from the hips and legs to make the bell weightless. Guide it up to overhead with the arms. Keep the belly tight and heels down!
Allow gravity to bring the kettlebell bak down. Don't allow it to pull you forward or pull your back into a round position.