WEDNESDAY 10/07/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS
* 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
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
Part 1:
Every 3 Min for 4 Rounds (12 Min)
3 Wall Walks
6 Seated Box Jumps
These should be for QUALITY! Make them pretty! Rest for the rest of the 3 min window after work is completed.
RX+: 5 Wall Walks / 10 Seated Box Jumps
No Score for this Part
Rest 3 Min Before Part 2
This would be a good one to practice wall walks if you are new to the movement. Just take it slow and only go as high up the wall as you feel comfortable.
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 6 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.
For seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.
In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!
Be careful! No bloody shin pics PLEASE!!
You can also do a seated vertical jump. From the seated position, swing the arms and jump as high as you can.
Another option is an explosive squat. Start seated, holding a DB/KB to your chest and stand up as fast as you can.
Make sure you start each rep from a complete standstill in whatever variation you choose.
Part 2:
AMRAP 9 Min:
(As Many Rounds and Reps as Possible in 9 Min)
9 Push Up Tap + Tap
9 Box Jumps
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
RX+ Option: Use a higher box.
OR
RX+ Option: Increase Reps to 18 and 18 (this will require more stamina in both movements)
(Probably don't do BOTH RX+ Options)
Score: Total Number of Completed Rounds + any Additional Reps
Goal (RX): 9-14 Rounds
Goal (RX+): 5-7 Rounds
If you think you can hold a round every 30 seconds at 9-9, consider going RX+.
For the push up plus taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
Part 1:
Every 3 Min for 4 Rounds (12 Min)
3 Wall Walks
6 Seated Box Jumps
These should be for QUALITY! Make them pretty! Rest for the rest of the 3 min window after work is completed.
RX+: 5 Wall Walks / 10 Seated Box Jumps
No Score for this Part
Rest 3 Min Before Part 2
This would be a good one to practice wall walks if you are new to the movement. Just take it slow and only go as high up the wall as you feel comfortable.
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 6 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.
For seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.
In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!
Be careful! No bloody shin pics PLEASE!!
You can also do a seated vertical jump. From the seated position, swing the arms and jump as high as you can.
Another option is an explosive squat. Start seated, holding a DB/KB to your chest and stand up as fast as you can.
Make sure you start each rep from a complete standstill in whatever variation you choose.
Part 2:
AMRAP 9 Min:
(As Many Rounds and Reps as Possible in 9 Min)
9 Bench Press
9 Box Jumps
RX Men: 95-115#
RX Women: 55-75#
RX+ Men: 135-155#
RX+ Women: 85-105#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
RX+ Option: Use a higher box.
Score: Total Number of Completed Rounds + any Additional Reps
Goal (RX): 7-12 Rounds
Goal (RX+): 5-7 Rounds
Make sure you choose a load on the bench press that you are comfortable with. Keep it safe!!
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
You could also use your dumbbells for bench press. If you have a lighter pair, increase the reps to 12-18 per round.
For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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!
WALL WALKS - 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, Seated Shoulder Press, or Shoulder Taps
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.
INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.