ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER  - OLY
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Couch Stretch
Post: Lower Back Release, Hips

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
12 Hang Power Snatch
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: 75# -  20-24" Jump Over
RX Women: 55# - 16-20" Jump Over

RX + Men: 95# +
RX + Women: 65# +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
9 Hang Power Snatch
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: 75# -  20-24" Jump Over
RX Women: 55# - 16-20" Jump Over

RX + Men: 95# +
RX + Women: 65# +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Hang Power Snatch
4 Jump Overs

RX Men: 75# -  20-24" Jump Over
RX Women: 55#  - 16-20" Jump Over

RX + Men: 95#  +
RX + Women: 65#  +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.

NOTES:
Oh man - the snatches and jumping are going to add up!  Keep good positions on the power snatch and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is you will do the 7 min AMRAP - of 12/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 9/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 6/4 for a third score.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

Part 1:
AMRAP 7 Min
18 KB/DB Swings
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 7 Min
Goal: 4 + Rounds

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
12 KB Swings
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 KB Swings
4 Jump Overs

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +Use the same weight and jump over for Parts 1, 2, 3.

NOTES:
Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is you will do the 7 min AMRAP - of 18/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 12/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 6/4 for a third score.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
8 Sandbag Plank Drag and Pull
12 Jump Overs

Rest 3 Min Before Part 2

RX Men: Use what you have for your bag -  20-24" Jump Over
RX Women: Use what you have for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
6 Plank Drag and Pull
8 Jump Overs

Rest 2 Min Before Part 3

RX Men: Use what you've got for your bag -  20-24" Jump Over
RX Women: Use what you've got for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 3 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Plank Drag and Pull
4 Jump Overs

RX Men: Use what you've got for your bag -  20-24" Jump Over
RX Women: Use what you've got for your bag - 16-20" Jump Over

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 3 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.

Here's your chance to try one of Julian's favorite movements from the sandbag seminar last week!  Keep those butts down!  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your sandbag or dumbbell.

The way this works is you will do the 7 min AMRAP - of 8/12 that is one score.  Rest 3 min.  Then the 5 Min AMRAP of 6/8.  That is a second score.  Then rest 2 min.  Then a third 3 min AMRAP of 4/4 for a third score.

The Plank Drag and Pull with the Sandbag is SUPER fun.  Basically you will be in a plank position on top of your bag with the top of the bag at about knee level.  Keep the belly tight and butt down.  Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible.  You will then pull it back using the same hand.  If you need to you can almost "back up" a bit to get a longer pull.  You should pull it back down to between the knees level.  If you don't quite make it - you can crawl forward a bit.  The next rep will be with the other hand/arm.  Each drag (up) and pull (back) counts as 1 rep.  Subs for this if your bag is too heavy is grabbing a dumbbell from about hip level and bringing it all the way up past shoulder level and then putting it back.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

Part 1
AMRAP 10 Min
18 KB/ DB Swings (Each.  Working at the Same Time)
24 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

Rest 3 Min Before Part 2

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3.  See full movement description below.

Part 2
AMRAP 7 Min
12 KB/ DB Swings (Each.  Working at the Same Time)
16 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

Rest 2 Min Before Part 3

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 7 Min
Goal: 4 Rounds +

Use the same weight and jump over for Parts 1, 2, 3. See movement description and subs below.

Part 3

AMRAP 4 Min
6 KB/ DB Swings (Each.  Working at the Same Time)
6 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 5 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.
Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is both partners do their swings at the same time - then one partner does some jumps - the other partner does some jumps until they hit the number for that round/amrap.  Then back to the swings.

For scoring purposes each swing from each person will count as a rep in an unfinished round.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.

Part 4

AMRAP 4 Min
6 KB/ DB Swings (Each.  Working at the Same Time)
6 Jump Overs (Combined.  One Person Works at a Time)

Swing at the same time
Jump over reps are shared - one person working at a time.

RX Men: 50-55# KB/DB -  20-24" Jump Over
RX Women: 30-35# KB/DB - 16-20" Jump Over

RX + Men: 60# KB/DB +
RX + Women: 45# KB/DB +

Score: As Many Rounds and Reps as Possible in 10 Min
Goal: 5 Rounds +

NOTES:

Use the same weight and jump over for Parts 1, 2, 3.

Oh man - the swings and jumping are going to add up!  Keep good positions on the swing and don't allow them to get sloppy when you are tired.  Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is listed.  We would love to see you jump if possible, even if it's just over your kettlebell.

The way this works is both partners do their swings at the same time - then one partner does some jumps - the other partner does some jumps until they hit the number for that round/amrap.  Then back to the swings.

For scoring purposes each swing from each person will count as a rep in an unfinished round.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep. We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping is out of the cards as well today, sub step ups, super low jump overs, hop overs, or even skip over a low object or even line on the ground.