SATURDAY 05/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, CHEST OPENER
* 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
Full Body Simple Warm Up
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds (For Time)
30 Air Squats
12 DB Push Presses
15 Box Jumps
RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Extra Credit Option (if you earn it): 5 Rounds
You MUST complete the first 4 rounds under 11 min to be eligible for a 5th round. (This is allowed no matter what weight you use.) Just note if you did 5th round in comments.
Score: Total Time
Goal: 12-17 Minutes
Choose a load that you could go unbroken for sure in the first round or two. Then you might need to break up the push presses into two sets in the remaining rounds. Stay focused on the box jumps and pick up your feet!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the box jumps choose a height that you are comfortable jumping on after lots of air squats!
Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Overhead Warm Up
WORKOUT
4 Rounds (For Time)
30 Air Squats
12 Push Presses
15 Box Jumps
RX Men: 75-95# / 22-24in Box
RX Women: 55-65# / 18-20in Box
RX Plus Men: 115#+
RX Plus Women: 75#+
Extra Credit Option (If you earn it): 5 Rounds
You MUST complete the first 4 rounds under 11 min to be eligible for a 5th round. (You can do this option regardless of what weight you used.) Just note if you did 5th round in comments.
Score: Total Time
Goal: Under 12-17 Min
Choose a load that you could go unbroken for sure in the first round or two. Then you might need to break up the push presses into two sets in the remaining rounds. Stay focused on the box jumps and pick up your feet!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
For the box jumps choose a height that you are comfortable jumping on after lots of air squats!
Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds (For Time)
30 Air Squats
12 Handstand Push Ups
15 Box Jumps
No weight needed for this version.
Extra Credit Option (if you earn it): 5 Rounds
You MUST complete the first 4 rounds under 11 min to be eligible for a 5th round. Just note if you did 5th round in comments.
Score: Total Time
Goal: 12 -17 Minutes
Choose a variation on the handstand push up that you can still hit the time goal. They should take at the most 90 seconds so you can complete each round in 3-4 minutes.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
Modify this by doing pike presses with your feet on a box.
For the box jumps choose a height that you are comfortable jumping on after lots of air squats!
Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
In Teams of 2 Complete:
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Partner 1:
15 Air Squats
7 DB Push Presses
7 Box Jumps
Partner 2:
15 Air Squats
7 DB Push Presses
7 Box Jumps
Rest while your partner goes. Choose a weight - box height - reps so that each person is working roughly 1 min each time it is their turn.
RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box
RX+ Men: 50# DBs / 20 Squats + 9 Push Press + 9 Box Jumps Each Time
RX+ Women: 35# DBs / 20 Squats + 9 Push Press + 9 Box Jumps Each Time
Score: Total Number of Completed Rounds + any Additional Reps for BOTH Team Members
Goal: 16-20 Rounds (8-10 Rounds Each)
So this is a you-go-I-go format. You complete a round, then your partner completes around. Set yourselves up for one minute rounds each so you are working one minute on, one minute off!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the box jumps choose a height that you are comfortable jumping on after lots of air squats!
Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.