TUESDAY 06/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND
* 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
Squat Warm Up
WORKOUT
3 Rounds
12 Burpees
30 Air Squats
Rest 2 Min
3 Rounds
12 Burpees
30 Air Squats
RX+ Men/Women: 4 Rounds each time
Do NOT do RX+ if you can't keep time in the goal timeframe. Go FAST. That is the point.
Also unnecessary, but might be fun - wear a vest - IF you can keep the goal time!
Score: Total Time - Including Rest
Goal: 13-19 Min TOTAL (this includes the 2 min rest)
#blamemiranda
Like it says above, the goal on this one is to go FAST!
Lower the squats to 20 if 30 will take you more than 90 seconds when you are tired. Shoot for each 3 round section to be between 5-8 minutes tops.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also modify by removing the push up portion of the burpee. So, you'd just step or jump back to plank, then step or jump your feet back and stand.
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.
You can modify this by setting up a target to squat to. Use a medicine ball, box, or stacked plates. This will help you be consistent with depth and avoid collapsing at the bottom.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.