ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

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

PROGRAM A

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Dumbbell Hang Clean and Jerks

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

RX+ Men:  50# DBs+
RX+ Women: 25# DBs+

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested!  Make sure you take appropriate breaks and use modifications.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM B

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested! Make sure you take appropriate breaks and use modifications.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM C

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 10 feet to each  Handstand Walk each round - so 20'+ 7 reps, 30' + 7 reps, 40' + 7 reps....(each 10 foot section = 1 "rep" for scoring)

Score: Total REPS added up at the end (2+7+2+7+2+7....)
Goal: 7 Rounds +

7 Hang clean and jerks does not take a lot of time which means you'll be spending a lot of time on your hands for this workout.  Make sure you choose safe modifications.

For the handstand walks you should be able to walk at least 5 feet at a time, otherwise 20 sub handstand shoulder taps where each time a shoulder is tapped is one rep.

Kick up to a handstand and squeeze your butt and your legs together. Always be pushing the ground away from you. To walk, you just tip your hips slightly beyond your shoulders then recover your hands under your shoulders under your hips.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks (Each - 1 person at a time)
7 Barbell Hang Clean and Jerks (Each - moving at the same time)

So you can do the wall walks as:
Partner 1 does 2 wall walks - then Partner 2 does 2 wall walks.

OR

Partner 1 does 1 - then Partner 2 does 1 - then Partner 1 does 1 - Partner 2 does 1.  (You must each do 2 per round and only 1 person can be going at a time).

Then for the hang clean and jerks you will both have your own bar/dumbbells and go at the same time.

RX Men: 75#
RX Women: 55#

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

Score: Total ROUNDS + Any additional reps for the pair.  So if you do 5 rounds and 3 wall walks its 5+3.
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Remember you are working separately on the wall walks and at the same time on the hang clean and jerks!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps, Strict Press, Waiter Walk, Bear Crawl, or Overhead Plate hold/march.

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.