THURSDAY 04/11/2019

 

Accessory workout that works well today:
Pre:  Power - Oly

PROGRAM A

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

See video demo on Members Only!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time:
100 Double Unders
50 Single Arm DB Overhead Lunges (25R/25/L)
50 Toes to Bar or V-Ups
50 Single Arm DB Overhead Lunges (25R/25L)
100 Double Unders

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB - 150 Double Unders
RX+ Women: 35# DB - 150 Double Unders

(If doing RX+ Weight, but choose to do dumbbell hop overs - keep them at 100)

Score: Total Time
Goal:  Under 18 Min

NOTES:

Double unders should take no longer than 3 min - you may choose to lower the number a bit or to just do 3 min of double unders and cut it off but get as many as you can.  Of course hopovers are an option as well as singles (not preferred).

For the OH lunge you will have one DB locked out over  head and perform 25 lunges before switching the DB to the other arm, locking out over head and performing another 25 lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to the shoulder instead of OH and perform 25 lunges with DB on your right shoulder and then 25 lunges with DB on your left shoulder.  Further subs for DB OH/Shoulder lunges would be to lower the weight, or to remove the weight.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

For subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

PROGRAM B

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

See video demo on Members Only!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time:
100 Double Unders
50 Plate Overhead Lunges
50 Toes to Bar or V-Ups
50 Plate Overhead Lunges
100 Double Unders

RX Men: 45# Plate
RX Women: 25# Plate

RX +: Go up to 150 Double Unders

(Don't go up to 15o if doing hop overs - just click RX today and do as written)

Score: Total Time
Goal:  Under 18 Min

NOTES:

Double unders should take no longer than 3 min - you may choose to lower the number a bit or to just do 3 min of double unders and cut it off but get as many as you can.  Of course hopovers are an option as well as singles (not preferred).

For the OH lunge you will have the plate locked out over  head and perform all 50 lunges. Don't be surprised if after the double unders and OH lunges if your shoulders and lats feel blown out on the T2B, smart breaks during the lunges and once at the T2B is a smart choice.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to your chest in a bear hug fashion hold, or would be to lower the weight, or to remove the weight completely.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

Subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

PROGRAM C

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

See video demo on Members Only!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time:
Row 500
OR
Bike 30 Cal Men / 22 Cal Women
Then
50 Single Arm DB Overhead Lunges (25R/25/L)
50 Toes to Bar or V-Ups
50 Single Arm DB Overhead Lunges (25R/25L)
Then
Row 500
OR
Bike 30 Cal Men / 22 Cal Women

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Time

Goal:  Under 18 Min

NOTES:

If rowing 500m you're looking at about 1:45-1:55 if biking about 1:50-2:00. You don't want to blow up out of the gate, theres a lot of working out left to go. Pick a nice rhythm and pace and stick to it.  Both the row and the bike will affect the legs going into the lunges so be prepared for J-E-L-L-O!

For the OH lunge you will have one DB locked out over  head and perform 25 lunges before switching the DB to the other arm, locking out over head and performing another 25 lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Sub for lunges would be to bring weight to the shoulder instead of OH and perform 25 lunges with DB on your right shoulder and then 25 lunges with DB on your left shoulder.  Further subs for DB OH/Shoulder lunges would be to lower the weight, or to remove the weight.

When preforming the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar.

You can choose between V-ups or T2B. If no pull-up bar then V-ups it is!

For subs for the T2B you can use Knee-Ups, or regular sit-ups. For V-ups sub regular sit-ups or slam balls.

When you get back to the row or bike, this is when you can kick it up a notch. 500m or 30cals isn't a long distance, pick a target pace and try and increase it steadily as you finish out.