SATURDAY 09/07/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP: SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Cool Down Flow, Stress Relief
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
7 Rounds
Run 200 Meters
7 Manmakers
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs
**You can also do this with a sandbag burpee + squat clean + thruster.
Score: Total Time
Goal: Under 21 min
So the goal is to average under 3 minute rounds. Make sure the run takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed. Try to find a smooth pace for the man makers and make sure you breathe!
For the 200m run, you're working with 60-90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step
your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
7 Rounds
200m Run
7 Barbell Manmakers
RX Men: 95#
RX Women: 65#
RX Plus Men: 115+#
RX Plus Women: 80+#
Goal: Under 21 min
So the goal is to average under 3 minute rounds. Make sure the run
takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed. Try to find a smooth pace for the manmakers and make sure you breathe!
For the 200m run, you're working with 60-90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
7 Rounds
250 Meter Row
OR
15 Cal Bike (Men) / 11 Cal Bike (Women)
7 Manmakers
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs
**You can also do this with a sandbag burpee + squat clean + thruster.
Score: Total Time
Goal: Under 21 min
So the goal is to average under 3 minute rounds. Make sure the Bike/Row takes MAX 90 seconds, ideally closer to 60 so you may adjust the calories/distance as needed. Try to find a smooth pace for the man makers and make sure you breathe!
For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.
Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.
TEAM VERSION
WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
In Teams of 2 Complete:
For Time
Partner 1: 200 Meter Run
Partner 2: Max Reps Man Makers
then
Partner 1: Max Reps Man Makers
Partner 2: 200 Meter Run
Keep Alternating back and forth until you complete 120 TOTAL Man Makers!!! (Combined)
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs
**You can also do this with a sandbag burpee + squat clean + thruster.
Score: Total Time
Goal: Under 21 min
For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.
Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!