SATURDAY 12/21/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
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): ENDURANCE | SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: CHEST OPENER | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Dumbbell Hop Overs
4 Devil Press
After 7 Min is UP - Rest 3 Min before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 30 Double Unders + 5 Devil Press each time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
MAKE SURE YOU DO PART 2 BELOW!!
You are shooting for about a round a minute for both parts so choose a load and variation on the double under that allows for that.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
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 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees
No weight needed for this one!
RX+: 30 Double Unders + 10 Burpees each Time!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
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
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Dumbbell Hop Overs
4 Power Snatch
After 7 Min is UP - Rest 3 Min before Part 2
RX Men: 75#-95#
RX Women: 55#-65#
RX+ Men/Women: 30 Double Unders + 5 Power Snatch each time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
MAKE SURE YOU DO PART 2 BELOW!!
You are shooting for about a round a minute for both parts so choose a load and variation on the double under that allows for that.
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.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees
No weight needed for this one!
RX+: 30 Double Unders + 10 Burpees each Time!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
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
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Sandbag Hop Overs
4 Sandbag Burpee
After 7 Min is UP - Rest 3 Min before Part 2
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 30 Double Unders + Sandbag Burpees each time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
MAKE SURE YOU DO PART 2 BELOW!!
You are shooting for about a round a minute for both parts so choose a load/rep count and variation on the double under that allows for that.
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!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees
No weight needed for this one!
RX+: 30 Double Unders + 10 Burpees each Time!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
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
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
Part 1:
In Teams of 2 Complete:
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Partner 1 Does 1 Full Round:
20 Double Unders / Dumbbell Hop Overs
4 Devil Press
Then Partner 2 Goes
Keep alternating back and forth for 12 Min!
After 12 Min is UP - Rest 3 Min before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 30 Double Unders + 5 Devil Press each time
Score: Total Number of Completed Rounds + Any Additional Reps from Both Teammates Combined
Goal: 14 Rounds +
MAKE SURE YOU DO PART 2 BELOW!!
So technically you could use dumbbells and your partner could use a barbell or sandbag version, totally cool! Just choose an option you can complete your round in about a minute.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
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 2:
In Teams of 2 Complete:
AMRAP 9 Min
(As Many Rounds and Reps as Possible in 9 Min)
Partner 1 Does 1 Full Round
20 Double Unders / Dumbbell Hop Overs
8 Burpees
Then Partner 2 Goes
Keep alternating back and forth doing one full round at a time until 9 min!
No weight needed for this one!
RX+: 30 Double Unders + 10 Burpees each Time!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +
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!
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.