THURSDAY 02/11/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HIPS 2.0 CALVES/ANKLES
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and reps as Possible in 12 Min)
30 Double Unders/DB Hop Overs
15 Wall Balls
Suggested Ball Weight:
Men: 18-20#
Women: 12-14#
RX+ Men/Women: Increase Reps to 40 Double Unders/Hop Overs + 20 Wall Balls
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout, you will want to choose a type/number of double unders that will allow you to do 30 reps in :30-:45. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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.
PROGRAM C
WARM UP
Full Body Dynamic Warm Up
WORKOUT
It's not often we give row/bike subs for double unders - but it can be a good option when needed.
12 Min AMRAP
(As Many Rounds and reps as Possible in 12 Min)
10 Cal Row (Men) / 8 Cal Row (Women)
or
10 Cal Bike (Men) / 7 Cal Bike (Women)
15 Wall Balls
Suggested Ball Weight:
Men: 18-20#
Women: 13-15#
RX+ Men/Women: Increase Reps to 20 Wall Balls
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.
ROW/BIKE
You're working with :30-:45. Shorten the distance/calories as needed to fit the time window.
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.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
WALL BALL/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.