THURSDAY 01/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: QUADS/IT | SI JOINT RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Dumbbell Front Squats
3 Dumbbell Thrusters
Rest 1 Min Between AMRAPs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 30 Double Unders / 50# DBs
RX+ Women: 30 Double Unders / 35# DBs
Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.
Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the thrusters the DBs will be on the shoulders 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 DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Barbell Front Squats
3 Barbell Thrusters
Rest 1 Min Between AMRAPs
RX Men: 75#
RX Women: 55#
RX+ Men: 30 Double Unders / 95#+
RX+ Women: 30 Double Unders / 65#+
Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.
Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach 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.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Sandbag Hop Overs
5 Sandbag Front Squats
3 Sandbag Thrusters
Rest 1 Min Between AMRAPs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 30 Double Unders per Round
Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.
Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the sandbag hop overs. Each hop over the the bag is one rep.
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
For the thrusters 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.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
FRONT/GOBLET SQUATS OR THRUSTERS - 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. (Visit BIRTHFIT Youtube library for demos)