ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW | HIP FLEXORS/PSOAS
POST: SI JOINT RELEASE | LOWER BACK RELEASE

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

Rest 3 Min Before Part 2

RX Men: 40# DBs
RX Women: 25# DBs

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps in 5 Min
Goal: 24+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Devil Press

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight
Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Barbell Manmakers

Rest 3 Min Before Part 2

RX Men: 95#
RX Women: 65#

RX+ Men: 115#
RX+ Women: 75#

Score: Total Reps in 5 Min
Goal: 24+ Reps

So there are a lot of components to this movement. Your goal is to get about 5 reps per minute or 10-12 seconds per rep. This means, take the time to find good positions and move well!

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Plate Burpees

Rest 2 Min Before Part 3

RX Men: 45# Plate
RX Women: 25# Plate

No RX+ for Part 2 or Part 3

Score: Total Reps in 4 Min
Goal 30 Reps +

30 reps is about 7-8 reps per minute. Try to maintain a constant pace for the whole 4 minutes.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Sandbag Burpee Squat Clean Thrusters

Rest 3 Min Before Part 2

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Reps in 5 Min
Goal: 24+ Reps

Pay close attention to hand and foot placement on going into and out of the burpee portion of this movement. Keep your hands on the bag. This will allow you to set up in a good position for the rest of the movement. And, remember to breathe!

For the sandbag burpee squat clean thruster you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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.

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Sandbag Burpees

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

To hit the goal of 30+ reps in 4 minutes, try to maintain a constant pace of 7-8 reps per minute. Smooth movement will get you there!

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand 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!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min

Goal: 42 Reps +Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

10 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 10 min.

NO REST FOR TEAM VERSION BEFORE PART 2!

RX Men: 40# DBs
RX Women: 25# DBs

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps combined in 10 Min
Goal: 50+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees downif you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

Part 2:

8 Min AMRAP
(As Many Reps as Possible in 8 Min)
Devil Press

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 18 min.

NO REST FOR TEAMS BEFORE PART 3!

Use same weight as Part 1.

Score: Total Reps combined in 8 Min
Goal 60 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

Part 3

AMRAP 6 Min
(As Many Reps as Possible in 6 Min)
Burpees

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 24 min.

No weight

Score: Total Reps combined in 6 Min
Goal: 90 Reps +

Remember to breathe throughout the movement and just KEEP MOVING!

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!

MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!