TUESDAY 03/30/2021
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-POWER
POST(best after the main workout): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CALVES/ANKLES, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
6 Rounds
Each Round is on a 2:30 Clock
30 Dumbbell Hop Overs
15 Wall Balls
Max Reps Push Up + Pull Across
Rest 30 Seconds Between Rounds
Suggested Weight Men: 40-50# DB / 18-20# Ball
Suggested Weight Women: 25-35# DB / 13-15# Ball
Extra Challenge Men: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)
Extra Challenge Women: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)
Score: Total Push Up + Pull Across Reps ONLY
Goal: 70-110 Reps
COACHES NOTES
The hop overs should take less than 30 seconds. The wall balls will take :30-1:00. That gives you 1:00-1:30 for the push up + pull across. The goal is to get 12-18 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:
0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work
Choose a wall ball weight (if possible) or target height that allows you to complete 15 reps in 1-2 sets.
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
Double 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.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Push Up & Overs (Plate)
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
6 Rounds
Each Round is on a 2:30 Clock
30 Sandbag Hop Overs
15 Sandbag Thrusters
Max Reps Push Up + Lateral Drag
Rest 30 Seconds Between Rounds
Suggested Weight Men: 50-70# Sandbag
Suggested Weight Women: 25-45# Sandbag
Score: Total Push Up + Later Drag Reps ONLY
Goal: 54-90 Reps
COACHES NOTES
The hop overs should take less than 30 seconds. The thrusters will take :45-1:15. That gives you :45-1:15 for the push up + lateral drag. The goal is to get 6-10 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:
0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work
Note that the goal reps for this workout are lower for this version as the push up + lateral drag is likely more challenging that with the dumbbell. If you are working with a heavier bag, reduce the reps to something that you can get in that :45-1:15 window for the whole workout. You can also mix and match if you have the equipment, and do wall balls instead of thrusters.
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Side to Side Thruster
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.