ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS | SHOULDER STRETCH

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

15 Min AMRAP
10 DB Push Press Right
10 DB Overhead Lunges Right (Alternating Legs)
10 DB Push Press Left
10 DB Overhead Lunges Left (Alternating Legs)
10 Toes to Bar / V-Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +

For this workout you only really need a single dumbbell!!

You will first do 10 push press on your right arm - then leave it up there and do 10 alternating lunges. Switch to the left arm and do 10 push press left arm - leave it up there - 10 overhead lunges alternating legs. Then either 10 toes to bar, 10 v-ups or some other sub.

For the single arm DB push press you will hold a dumbbell at one shoulder. Keep the chest up and belly tight. Dip keeping the heels down, knees forward/slightly out. Stand up hard and fast to pop the weight off of the shoulder - press to lock out overhead.

For the lunges you will want the dumbbell locked out overhead with the bicep by the ear. Press up hard! Make sure the belly is tight. You may perform a forward stepping, reverse stepping or walking lunge. Up to you. We love reverse lunges as the working foot stays planted - but whatever makes you most comfortable.

Just make sure you take a long enough step each time that the front heel stays down when the back knee lightly touches. Don't allow the front knee to cave in. Stand completely between lunges and switch legs with each step. So for each set of 10 the dumbbell will stay up on one side - but you will end up doing 5 lunges per leg!

If you are unable to lunge with a weight overhead - you may hold it at your shoulder - OR you could try holding a single dumbbell in both hands overhead for both sets of lunges each round.

If you are unable to lunge - you may sub step ups - do this with the weight at the shoulder - not overhead.

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB swings for the sit up type movements!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

Workout

15 Min AMRAP
10 Push Press
10 Overhead Lunges Right (Alternating Legs)
7 Toes to Bar / V-Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +

For this workout you will have some options!

First you will do 10 push press - then if you are able you will leave the last rep over head and perform 10 lunges. Put the bar down and do 7 Toes to Bar or V-Ups.

For the push press the bar will start on the front of the shoulder with the elbows slightly in front. Feet are roughly hip width apart with the heels down. Make sure the chest is up and belly is tight.

Dip keeping the heels down, knees forward/out, butt back slightly and chest up. Stand up hard and fast - pop the bar off of the shoulders. Move the face back out of the way and use that upward momentum to press out hard and fast. Finish locked out with the bar over the middle of the body. Belly tight!

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

If your barbell is too heavy for this movement you may put down your bar after your last push press and do the overhead lunges with a single plate. Men try 45# - women 25#.

You may also choose to do front rack lunges.

If you are unable to lunge you may try front rack or dumbbell step ups instead!

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB/KB swings for the sit up type movements!

SINGLE DB OH LUNGE/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.