ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power - Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Sciatica/Piriformis 2, Couch Stretch, Pigeon Stretch

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

5 Rounds for Time
Run 200 Meters
18 KB Swings
Run 200 Meters
36 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: No need really but if you are really feeling like you need something extra feel free to wear a vest - OR - go heavier on the swing.

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today. Like we said there is really no need to add anything to this one - but if you add a vest or do a heavier swing (because you are stubborn) go ahead and click RX+.

For the run, keep the time around 1 minute.  If running isn't an option today, sub double or single unders for a similar run time.  You can also sub out foot taps to a plate as well, or step ups to a low box (knee high or a 2 stack of 45's), bench or stack of plates.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

If going OH with the KB isn't in the cards today stick to a russian style KB swing and swing the KB to eye level no higher.

For the airsquats the feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

5 Rounds for Time
Run 200 Meters
12 Hang Power Snatch
Run 200 Meters
36 Air Squats

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#
RX+ Women: 65-75#

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today.

For the run, keep the time around 1 minute.  If running isn't an option today, sub double or single unders for a similar run time.  You can also sub out foot taps to a plate as well, or step ups to a  low box (knee high or a 2 stack of 45's)s.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the airsquats the feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

5 Rounds for Time
Row 250 Meters
OR
Bike 15 Cal Men/11 Cal Women
18 KB Swings
Row 250 Meters
OR
Bike 15 Cal Men/11 Cal Women
36 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: No need really but if you are really feeling like you need something extra  go heavier on the swing.

Also if you want to swap the swings out with the hang power snatches from Program B that is totally fine for this version too.

Score: Total Time
Goal: Under 25 Min

NOTES:

This one is a great mover after the shoulder blaster from yesterday.  We encourage you to pick a weight that you don't think you will have to really break and to just keep a steady pace today.

For the 250m row you're looking at about 1 minute, if you're going all out on the bike you're looking between :30 and a minute depending on how hard you're wanting to go. Don't Peacock that first bike or row, there's not much space to regain the legs for the airsquats at the end of each round.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

If going OH with the KB isn't in the cards today stick to a russian style KB swing and swing the KB to eye level no higher.

For the airsquats the feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

The airsquats will start to add up, find a steady pace breathing at the top of each rep, exhaling as your squat down.  Take smart breaks here, long enough to shake the legs out and go right back to it!