Thick Thighs Save Lives Daily - DB Edition

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This is it!  Your last full week of gymnastics work before we re-test your new skills.

We’ve got a few high level skills coming this week - but as always scaling options are plentiful.  You are working on improving YOUR body awareness levels wherever they are at.  So stay in your lane with eyes forward and fixed. Continue to work hard to maintain that connection with your body and stay present for the entire session.  Check in with yourself, and when in doubt - tighten that core.

Have a great final week - re-test up next!

1) “CVG’s Gettin’ GymNasty Warm-Up”

3 Rounds NOT For Time:

30 Mountain Climbers

15 Hollow Rocks

2 Wall Walks (or appropriate scaling option)

2) 2:00 Dynamic Stretches

3) 5 Inchworms w/a Push-Up

1) Handstand 180 Drill 2 x 2 (1 rep = full 180 walk)

Scaling Suggestions:

Beginner: Pike Position on floor

Intermediate: Toes on box

2) Handstand Walk 4 x 25ft

Scaling Suggestions:

Beginner: 4 x 4 Handstand kickup attempts

Intermediate: Accumulate 25ft

Advanced: Goal is unbroken walks

3) 4 Total Sets - DB Press Complex:

3 DB Strict Press + 4 DB Push Press + MAX EFFORT DB Strict Press

Weight Suggestions: DBs must remain in the front rack for the entirety of the complex

Beginner: 5-10# DBs

Intermediate: 15-25# DBs

Advanced: 30# DBs

A) MOD USED: _________________ | B) MOD USED: _________________ C) WEIGHT + MAX REPS: _______________

“Head Over Heels” - DB Edition

Every 2:00 for 10 Minutes: (5 Total Rounds)

5 HSPUs

10 DB Thrusters

Weight/Scaling Suggestions:

Beginner: Pike Push-Ups | 10# DBs

Intermediate: Ab Mat Elevated - Kipping | 15-20# DBs            

Advanced: Strict HSPUs | 25# DBs

Coaches Note: This is a great workout to decrease your HSPU scale or modification.  Rest between rounds is estimated at 1:00(+) to give you an opportunity to really challenge yourself without falling behind the timer.

WEIGHTS+MODS USED: _______________

1) 3:00 slow cardio

2) Box Shoulder Stretch 2 x :20 sec holds

3) Chest Opener 2 x :20 sec holds

1) “CVG’s Wake Up Call Warm-Up ”

3 Rounds NOT For Time:

10 Good Mornings

10 RDLs

10 Air Squats

10 Broad Jumps

2) 2:00 Dynamic Stretches

3) Speed Skaters 2 x 10

EMOM 8: (Every minute on the minute for 8 minutes)

Even Minutes: 8 DB Romanian Deadlifts

Weight Suggestions:

Beginner: 10-15# DB    

Intermediate: 20-30# DB        

Advanced: 35#(+) DB

Odd Minutes: 10Weighted Lateral Step Overs (alt)

Weight Suggestions:

Beginner: Unweighted - 10# DBs | 16-18” Box    

Intermediate: 15-20# DBs | 20” Box      

Advanced: 25#(+) DBs | 20” Box

WEIGHT USED: _________________ | WEIGHT + HEIGHT USED: ____________________

1) Watch: Fit Tip- Wrist Movement

2) Penguin Drill 2 x 20 taps

3) Jump Rope Towel Drill 2 x 30 Reps

Scaling Suggestions:

Beginner: Single Unders

Intermediate: Double Under Attempts

Advanced: Double Under Efficiency

“The Booty Salute” - DB Edition

EMOM 16: (every minute on the minute for 16 minutes)

1: 12 DB Sumo Squats

2: 20 Russian DB Swings

3: 10 DB Hip Thrusts

4: 30 Double Unders

Weight/Scaling Suggestions:  

Beginner: 15-25# DB | 30 Single Unders    

Intermediate: 25-35# DB |  Double Under Attempts

Advanced: 40# DB

WEIGHT + MODS USED:______________________________

1) 200m recovery jog / cardio

2) Active Pigeon 2 x 6 (each side)

3) Legs to Wall Stretch 2 x 1:00 holds

1) “CVG’s Hold It Warm-Up”

2 Rounds NOT For Time:

:30 Jumping Jacks

:30 Hollow Hold

:30 Hold Bottom of a Squat

:30 Side Plank (L)

:30 Side Plank (R)

2) 2:00 Dynamic Stretches

3) 20 Banded Passthroughs

A) Turkish Half Get-Ups 4 x 6 (each side)

Weight/Scaling Suggestions:

Beginner: Unweighted - 10# DB

Intermediate: 15-20# DB

Advanced: 25#(+) DB

B) Ins and Outs 4 x 15

Scaling Suggestions:

Beginner: Supported

C) Around the World Stops 4 x 10 (alt; total)

Weight/Scaling Suggestions:

Beginner: 5-10# DB

Intermediate: 15-20# DB

Advanced: 25# (+) DB

A) WEIGHT USED: ______________ | C) WEIGHT USED: ______________

“Hang Time”

AMRAP 8: (As many reps/rounds possible in 8 minutes)

2, 4, 6, 8, 10, etc.

Burpee DB Deadlifts

Box Jumps

DB Hang Snatches (alt)

Weight/Scaling Suggestions:

Beginner: 10-15# DBs | 12-16” Box Step Ups    

Intermediate: 20-30# DBs | 18” Box  

Advanced: 35# DBs | 20” Box

TOTAL REPS: _____________ | WEIGHT + MODS USED: ______________

1) 500m Row

2) Cat/Cow 2 x 10

3) Lower Body Flexibility Drill:

2 Mins Rolling - Feet

Forward Fold 2 min Hold

4) 5 mins Yoga

Active Recovery

MOVE MOVE MOVE! Row, yoga, hike, swim, jog, etc.

Mobilize

One of the most important aspects of improving body control is flexibility.  Spend some time today working on getting more flex-ay.  Bands, foam rollers, and counterweights are great tools to use.

Suggested Mobility Sequence

“Tech Neck Mobility Sequence”

10 Scap Retractions

10 Quadruped Thread The Needle (each side)

10 Quadruped Thoracic Rotations (each side)

10 Prone Chicken Wings

10 Blackburns

1)  “CVG’s It’s All In The Hips Warm-Up”

2 Rounds NOT For Time:

6 Half 90 Hip Openers

:30 Rig Squat

10 Heel Taps

5 Banded Thoracic Twists (each side)

5 Lumbar Rocks (each direction)

5 Air Squats

2) 2:00 Dynamic Stretches

3) Side Banded Step Overs x 10 (each leg)

A) Reverse Nordic Curls 4 x 8

Scaling Suggestions: Reduce ROM as needed.

B) 1.5 Goblet Squats 4 x 8

Weight Suggestions: KB or DB acceptable

Beginner: 10-20#

Intermediate: 25-40#  

Advanced: 45#(+)

C) DB Front Rack Reverse Lunges 4 x 12 (6/leg)

Weight Suggestions:

Beginner: Unweighted - 10# DBs  

Intermediate: 15-25# DBs    

Advanced: 30#(+) DBs

B) WEIGHT USED: ____________________ | C) WEIGHT USED: __________________

The Pistol Warm-Up

Get as far into the following sequence without assistance as you can:

5 Narrow Stance Squats

4 Cursty Squats (per side)

3 Tucked Foot Squats (per side)

2 Pistol Descents w/ Assisted Stand (per side)

1 Pistol (per side)

“High Caliber ”

Every 3:00 For 15:00 (5 total rounds):

200m Run

10 DB Power Clean and Jerks

-into-

AMRAP: Pistols (alt)

Score is total pistol squats.

Weight/Scaling Suggestions:

Beginner: 100m Run | 10# DBs  | Seated Pistols  

Intermediate: 15-30# DBs | Banded Pistols   

Advanced: 35# DBs

TOTAL REPS: _________________ | WEIGHT + MODS USED: _________________

1) 200m Recovery Walk

2) Cobra Stretch 2x :20 sec holds

3) Legs to Wall Stretch 2 x 1:00 holds

4) Pigeon Stretch 2 x :20 sec holds (per side)

“CVG’s The Dime Warm-Up”

3 Rounds NOT For Time:

10 Banded Lat Pull-Downs

10 Lunge w/Torso Twists (alt)

10 Banded Face Pulls

10 Hip Circles (alt)

10 Up-Down to Seals Pose

2) 2:00 Dynamic Stretches

3) Banded Passthroughs x 10

A) DB Chest Flies 4 x 10

Weight Suggestions:  

Beginner: 5-10# DBs

Intermediate: 10-15# DBs  

Advanced: 20# (+) DBs

B) Hollow Body Skull Crushers 4 x 5

Weight/Scaling Suggestions:

Beginner: Feet Planted | 5-10#  

Intermediate: 10-15#    

Advanced: 20#(+)

C) DB Curls 4 x 10

Weight Suggestions:

Beginner: 5-10# DBs

Intermediate: 10-15# DBs  

Advanced: 20# (+) DBs

A) WEIGHT USED: _______________ | B) WEIGHT + MOD  USED: _______________ | C) WEIGHT USED: _______________

EMOM 4: (every minute on the minute for 6 minutes)

5 Plyo Push-Ups

Scaling Suggestions:  

Beginner: Elevated Push-Ups

Intermediate: Ab Mat Elevated

MODS USED: _________________

“The Ring Of Fire” - DB Edition

Tabata Until 75 Reps Completed: (:20 sec work / :10 sec rest):

Double DB Bent Over Rows

Sit-Ups

Box Dips

Weight/Scaling Suggestions:

Beginner: 10# DBs | Box Dips (30”+)    

Intermediate: 15-25# DBs | Box Dips 24”

Advanced: 30# DBs | Box Dips 20”

Coaches Note: At 3, 2, 1, Go - begin with :20 seconds of bent over rows, then rest :10 seconds. Next, perform :20 of sit-ups, then rest :10 seconds. Next, perform :20 secs of box dips, then rest :10 seconds. Complete in this order until a total of 75 reps. Score is total time to complete.

TOTAL TME: _____________________ | MODS USED: _________________

1) 3:00 slow bike/slow cardio

2) Box Shoulder Stretch 2 x :30 sec holds

3) 5 mins Foam Rolling

Be sure to get to the grocery store and properly prep your meals for the week.

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