TUESDAY 01/07/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: CHEST OPENER AND LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Single Dumbbell Overhead Walking Lunges (Alternating)
RX Men: 40-45# Single DB
RX Women: 25# Single DB
RX+ Men: 50#+ Single DB / 4 Wall Walks
RX+ Women: 35#+ Single DB / 4 Wall Walks
RX+ Option: Go a bit lighter but hold a dumbbell in each hand. Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds
We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you. So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses (15 per arm).
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!
If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, step ups or even single leg deadlifts.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
Ideally these are walking lunges but you can always do them in place if you need to!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Plate Overhead Walking Lunges (Alternating)
RX Men:45# Bumper Plate
RX Women: 25# Bumper Plate
RX+ Men: 4 Wall Walks
RX+ Women: 4 Wall Walks
RX+ Option: Men - 65# Barbell Overhead Lunges. Women - 45# Plate or 45# Barbell Overhead Lunges.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds
We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you. So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses with a light dumbbell (15 per arm). If you just have a plate, do 30 strict presses with the plate per round!
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
For the overhead lunges you will need one plate held with both hands overhead. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!
If you are unable to do overhead lunges you may sub lunges hugging the plate to your chest, step ups or even single leg deadlifts.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
Ideally these are walking lunges but you can always do them in place if you need to!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
20 Single Dumbbell Overhead Walking Lunges (Alternating)
RX Men: 40-45# Single DB
RX Women: 25# Single DB
RX+ Men: 50#+ Single DB / 30' Handstand Walk
RX+ Women: 35#+ Single DB / 30' Handstand Walk
RX+ Option: Go a bit lighter but hold a dumbbell in each hand. Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds
We are shooting for roughly 2 minute or less rounds here and those handstand walks will likely catch up to you. So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.
For the handstand walk, you may simply shorten the distance to get some practice in but still be able to keep things moving. Otherwise check out Program A or B!
A great way to practice is by giving yourself a target like a cone or even a wall to walk to. Make sure it's a distance you can consistently make it to, then come out of it, kick back up and repeat!
For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. You could also do these with a plate. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!
If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, hugging a plate to your chest, step ups or even single leg deadlifts.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
Ideally these are walking lunges but you can always do them in place if you need to!
WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps
SINGLE DB OH LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill
LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.