ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: SCIATICA/PIRIFORMIS | SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Double Dumbbell Snatch
4 Burpees
4 Thrusters

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using lighter dumbbells. If that is really not happening you might lower the reps or go to a single dumbbell snatch as a last resort.

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

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
Snatch Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Power Snatch
4 Burpees
4 Thrusters

RX Men: 75-95#
RX Women: 55-65#

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using a lighter load. Make sure you are breathing and focus on smooth transitions.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

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

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Sandbag Ground to Overhead
4 Burpees
4 Sandbag Thrusters

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a number of reps that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40 seconds for at least the first half of the workout.  Because it may not be easy to increase or decrease the weight of your bag, you can reduce the reps on this version if you need to.

Make sure you are breathing and focus on smooth transitions.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down.  With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the shoulders.  Pull the elbow high and outside.  Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try shoulder height KB Swings.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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)