SATURDAY 12/14/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIEGON
POST: COOL DOWN FLOW | SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
4 Supine Ring/Bar/ TRX Rows (or 4 Strict Pull Ups)
RX Men: 35-40# for both Lunges and Twists
RX Women: 20-25# for both Lunges and Twists
RX+ Men: 45-50# for both Lunges and Twists
RX+ Women: 30-35# for both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +
You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 12 you end up doing 6 on each side.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
Use a lighter weight than for the lunges or lower feet to the floor if you need to.
For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
If you don't have a bar to pull up on, switch to 6 single arm bent over rows per arm.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Bear Hug Plate Lunges(Alternating)
12 Russian Twists (with plate)
4 Supine Ring/Bar/ TRX Rows (or 4 Strict Pull Ups)
RX Men: 35# for both Lunges and Twists
RX Women: 25# for both Lunges and Twists
RX+ Men: 45# for both Lunges and Twists
RX+ Women: 35# for Both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +
You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!
A bear hug plate lunge is simply a lunge performed with plate held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 12 you end up doing 6 on each side.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a plate to your chest, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
Use a lighter weight than for the lunges or lower feet to the floor if you need to.
For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
If you don't have a bar to pull up on, switch to 6 single arm DB bent over rows per arm.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Bear Hug Sandbag Lunges (Alternating)
8 Sandbag Sit Ups
8 Sandbag High Pulls (from Hang)
Idea weights for Sandbags:
Men: 50-70#
Women: 25-45#
**You can also do the row or pull up options in place of the sandbag high pulls if wanted.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
Shoot for 1:30 rounds here. Choose loads/variations that allow you time to get a good set up on those high pulls!
A bear hug lunge is simply a lunge performed with the bag held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge so each set of 12 is 6 on each side.
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate or go unweighted.
For the hang high pulls take a wide stance with the feet. Hands on the narrow handle.
Deadlift the bag to your hang position, hands just above the knees. Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent. You will stand hard and fast with the arms straight and squeeze your butt. Add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.
For the ring/TRX row, choose something very challenging, so you might have to break them up eventually. Maybe even strict pull ups!
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Just choose an angle that is challenging but you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
If you don't have a bar to pull up on, switch to 6 single arm DB bent over rows per arm.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
In Teams of 2 Complete:
2 Rounds
150 Plate / Goblet Lunges
150 Russian Twists
50 Strict Pull Ups / Supine Bar or Ring Rows
One person works at a time. Break it up however you would like.
RX Men: 35-40# for both Lunges and Twists
RX Women: 20-25# for both Lunges and Twists
RX+ Men: 45-50# for both Lunges and Twists
RX+ Women: 30-35# for both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 12 you end up doing 6 on each side.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
Use a lighter weight than for the lunges or lower feet to the floor if you need to.
For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
If you don't have a bar to pull up on, switch to 6 single arm bent over rows per arm.
GOBLET LUNGE - 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.
RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)