FRIDAY 03/20/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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 | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE
* 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
Squat Warm Up
Full Body Simple Warm up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
15 Dumbbell Hop Overs
10 Wall Balls
Rest 1 Min Between Each 3 Min AMRAP
RX Men: 20#ish Ball
RX Women: 13-15#ish Ball
RX+ Men/Women: Take Reps to 20 Hop Overs and 12 Wall Balls.
Score: Total Number of Completed Rounds from all 4 AMRAPs + any Additional Reps from each!
Goal: 12 Rounds +
Set yourself up to get at least a round per minute. Everything should be unbroken. Push the pace on this one as you only get 3 minutes each time!
We intentionally put the DB Hop Overs in here so you can keep moving the whole time. If you are super proficient with double unders and can consistently get 15 unbroken reps, you can sub those in. But the hop overs are really what we are looking for on this one.
For the wall balls, hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, feel free to sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.