TUESDAY 02/18/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HAMSTRINGS | NECK/SHOULDER RELEIVER
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
Workout
5 Rounds
Run 400 Meters
20 Dumbbell Squats
3 Wall Walks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 4 Wall Walks
RX+ Women: 35# DBs / 4 Wall Walks
Score: Total Time
Goal: Under 22 Min
We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!
For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
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, push up + tap tap or even inchworms.
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.
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
Run 400 Meters
15 Barbell Back Squats
3 Wall Walks
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155# / 4 Wall Walks
RX+ Women: 85-105# / 4 Wall Walks
Score: Total Time
Goal: Under 22 Min
We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!
For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
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, push up + tap tap or even inchworms.
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.
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
Workout
5 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
15 Barbell Back Squats
3 Wall Walks
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155# / 4 Wall Walks
RX+ Women: 85-105# / 4 Wall Walks
Score: Total Time
Goal: Under 22 Min
We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the bike/row and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!
For the bike/row you're working with about 2:00. Shorten the distance/calories as needed to fit the time window.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
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, push up + tap tap or even inchworms.
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.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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, Seated Shoulder Press, Box/Pike Walk outs, Shoulder Taps, Overhead Plate March, Waiter Walks.