WEDNESDAY 12/11/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXOR/PSOAS | SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Dumbbell Squat Clean
1 Burpee Box Jump Overs
2 Dumbbell Squat Cleans
2 Burpee Box Jumps Overs
3 Dumbbell Squat Cleans
3 Burpee Box Jump Overs
As far as you can get in 10 Min!
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Reps added up at the end!
Goal: Get through the round of 9s+
This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.
For the DB squat clean you will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Barbell Squat Clean
1 Burpee Box Jump Overs
2 Barbell Squat Cleans
2 Burpee Box Jump Overs
3 Barbell Squat Cleans
3 Burpee Box Jump Overs...
As far as you can get in 10 Min!
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Reps added up at the end!
Goal: Get through the round of 9s+
This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Sandbag Squat Clean
1 Burpee Box Jump Over
2 Sandbag Squat Cleans
2 Burpee Box Jump Overs
3 Sandbag Squat Cleans
3 Burpee Box Jump Overs...
As far as you can get in 10 Min!
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Reps added up at the end!
Goal: Get through the round of 9s+
This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.
For the sandbag squat clean you will start with the sandbag on the ground.
You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
SQUAT CLEANS - The Upright Rows and Goblet Squat is a great all around modification for this! You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns. front rack position) or unweighted lunge as well.
BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!