SATURDAY 10/16/2021
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
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: COOL DOWN FLOW, QUADS/IT BAND
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP
WORKOUT
EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)
10 Wall Balls
Max Reps Push Up + Tap + Tap
Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball
Extra Challenge
Men/Women: Wear a weight vest if you have one!
Score: Total Push Up + Tap + Tap Reps ONLY
Goal: 75-105 Reps
COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep wall ball buy-in and fresh shoulders but hold back on those first 7-10 minutes. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute. If you know you can knock out well over 8 reps even while fatigued, throw on a weight vest!
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/empty bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
PUSH UP + 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.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP
WORKOUT
EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)
10 Empty Barbell Thrusters
Max Reps Push Up + Tap + Tap
Suggested Weight
Men: 45#
Women: 35-45#
Score: Total Push Up + Tap + Tap Reps ONLY
Goal: 75-105 Reps
COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. If you're having to break early on or more than twice, consider reducing the reps to a set you CAN do unbroken for all 14 rounds. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PUSH UP + 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.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)
10 Shoulder to Shoulder Sandbag Thrusters
Max Reps Push Up + Tap + Tap
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Push Up + Tap + Tap Reps ONLY
Goal: 75-105 Reps
COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep light-ish thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. At most, one quick break to shake out the shoulders. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.
SHOULDER TO SHOULDER THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.
CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters
PUSH UP + 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.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP
WORKOUT
In Teams of 2 Complete:
10 Rounds (EACH) Performed in an I Go - You Go Fashion:
10 Wall Balls
8 Push Up Tap + Taps
Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball
Extra Challenge
Men/Women: Wear a weight vest if you have one!
Score: Total Time
Goal: 14-18 Minutes
COACHES NOTES
Since you're doing this one with a buddy and getting a nice little rest between rounds, you should be pushing the pace each time it's your turn. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get those 8 push up + taps knocked out in 30-45 seconds! If you know you can knock out those 8 reps unbroken or with one break even while fatigued, throw on a weight vest!
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 + 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.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
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.