TUESDAY 12/31/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | NECK/SHOULDER RELIEVER
POST: HIPS | CHEST OPENER
PROGRAM A
WARM UP
Full Body Simple Warm Up
Workout
6 Rounds
8 Push Up + Renegade Row
24 Air Squats
36 Double Unders / Dumbbell Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders
RX+ Option: Use a heavier weight for Renegade Rows
Score: Total Time
Goal: Under 18 Min
Last workout of the year, so have fun with this one guys!!
Remember to keep your belly tight but also BREATHE!
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each 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 a 1 min each time. If 36 double unders will be really broken up, you may want to lower to 15-20 reps. If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
6 Rounds
8 Supine Ring or Bar Rows
24 Air Squats
36 Double Unders / Dumbbell Hop Overs
RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders
Score: Total Time
Goal: Under 18 Min
**We prefer supine rows over bent over rows for this workout IF you did the dumbbell snatches yesterday.Last workout of the year, so have fun with this one guys!!
Remember to keep your belly tight but also BREATHE!
For the ring/TRX/supine barbell row, 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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each 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 a 1 min each time. If 36 double unders will be really broken up, you may want to lower to 15-20 reps. If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Workout
6 Rounds
8 Push Up + Drag with Sandbag
24 Air Squats
36 Double Unders / Sandbag Hop/Skip Overs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders
Score: Total Time
Goal: Under 18 Min
Last workout of the year, so have fun with this one guys!!
Remember to keep your belly tight but also BREATHE!
For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each 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 a 1 min each time. If 36 double unders will be really broken up, you may want to lower to 15-20 reps. If that will still be really broken, maybe choose to go with the sandbag hop/skip overs or double rep singles for this workout.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.
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.
RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.