Take notice that Program A and B have slightly different rep counts today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power -  Oly
Post: Butts and Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Cool Down Flow, Lower Back Release, Hamstring

PROGRAM A

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

Part 1:
6 Min AMRAP
4 DB Power Cleans
4 DB Front Squats
6 DB Facing Hop Overs

Rest 3 Min Before Part 2

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

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score for Part 1: Total Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2:
Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?

You will want to choose a weight that you are pretty sure (although uncomfortable) you will be able to do 4 DB power cleans + 4 DB front squats without having to put the weight down.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight! Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the DB hop overs you are literally facing your DBs you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

Part 1
6 Min AMRAP
3 Power Cleans
3 Front Squats
6 Bar Facing Hop Overs

Rest 3 Min Before Part 2

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

RX+ Men: 135# +
RX+ Women: 85# +

Score for Part 1: Total Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2

Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?

You will want to choose a weight that you are pretty sure (although uncomfortable) you will be able to do 3 power cleans + 3 front squats without having to put the bar down.

For the PCs, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the BB hop overs you are literally facing your BBs you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat CleanGreat to do this with either the bar or your dumbbells to get warmed up for your sandbag.

WORKOUT

Part 1
6 Min AMRAP
3 Sandbag Power Cleans
3 Sandbag Front Squats
6 Sandbag Facing Hop Overs

Rest 3 Min Before Part 2

No RX or RX+ for this - just use the bag you've got!

Score for Part 1: Total Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

(See Movement Descriptions Under Part 2)

Part 2
Your Score from Part 1 (Total Number of Completed Rounds + Any Additional Reps)

AS FAST AS YOU CAN....FOR TIME.

So if you got 10 rounds + 12 Reps on Part 1 - on Part 2 you will do 10 Rounds and 12 Reps as fast as you possibly can.  Your time is your score for this part.

Use same weight as you did for Part 1.

Score: Time to complete
Goal: Under 6 min.

NOTES:

So to be clear - Part 1 is an AMRAP where you get as many rounds and reps as possible in 6 min.  Then you REST 3 Min and take whatever your score was from Part 1 and do it as FAST as you can for Part 2.

Fun - right?
Ideally you will be able to do 3 power cleans + 3 front squats with your sandbag each time without having to break too much - aside from being out of breath.

For the Sandbag PC, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
If you prefer, you can power clean the sandbag to a shoulder.

For the front squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!  Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep. If you aren't able to hold the bag in the front rack position you can move the bag to one shoulder or the other for the front squats.

For the Sandbag hop overs you are literally facing your sandbag you jump over off of both feet.  If you want to sub something lower, lay down a broom stick or chalk line or find a crack and jump over that the same way. If jumping isn't an option, think about stepping up onto a low box or stack of plates, or even a stair.