TUESDAY 11/02/2021
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
RUNNING WARM UP
SQUAT WARM UP
WORKOUT
3 Rounds
20 Unbroken Wall Balls
200 Meter Run
20 Box Jumps
200 Meter Run
Rest 2 Minutes between Rounds
*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs
Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"
Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps
Score: Slowest Round ONLY with UNBROKEN Wall Balls
Goal: 3:30-5:00
COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each round.
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!
CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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!
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM B
WARM UP
RUNNING WARM UP
SQUAT WARM UP
WORKOUT
3 Rounds
20 Unbroken Empty Bar Thrusters
200 Meter Run
20 Box Jumps
200 Meter Run
Rest 2 Minutes between Rounds
*15 Air Squat Penalty if you break during thrusters - Just knock them out and start back where you left off on the thrusters
Suggestions
Men: 45# Bar | 20-24"
Women: 35# Bar | 16-20"
Extra Challenge Men/Women: 30 UB Thrusters & 30 Box Jumps
Score: Slowest Round ONLY with UNBROKEN Thrusters
Goal: 3:30-5:00
COACHES NOTES
The key here is to go unbroken on the thrusters. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of thrusters although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each round.
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.
CUSTOMIZATION
Lighter weight
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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!
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
3 Rounds
20 Unbroken Wall Balls
Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)
20 Box Jumps
Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)
Rest 2 Minutes between Rounds
*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs
Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"
Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps
Score: Slowest Round ONLY with UNBROKEN Wall Balls
Goal: 3:30-5:00
COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last row/bike in each round.
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!
CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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!
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.
DB/Back/Front/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.