SATURDAY 10/19/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Cool Down Flow | Posterior Chain Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up
WORKOUT
Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 DB Thrusters
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: 8+8+8
Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.
This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in 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 (recommended) down off the other side of the box, turn and repeat.
You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
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!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up
WORKOUT
Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Thrusters
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: 8+8+8
Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.
This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in 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 (recommended) down off the other side of the box, turn and repeat.
You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
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!
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up
WORKOUT
Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Sandbag Thrusters
Ideal weights for Sandbags:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 8+8+8
Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.
This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in 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 (recommended) down off the other side of the box, turn and repeat.
You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
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!
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
You can also do side to side thrusters where you keep the bag on one shoulder, pop it up and over your head when standing up out of the squat, and receiving it on the other shoulder to begin the next rep.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up
WORKOUT
In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)
In a: You Go, I Go Fashion:
6 Burpees
6 Box Jump Overs
6 Thrusters
You do 6+6+6 then your partner does 6+6+6 - back and forth for 25 Min.
REST WHILE YOUR PARTNER GOES. ONE PERSON WORKS AT A TIME!
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: 8+8+8
Score: Total number of completed rounds and any additional reps at the end COMBINED. So if you get 10 rounds and your partner gets 9 rounds and 12 reps before time runs out - your score is 19+12.
Goal: Can you get at least 10 rounds each?
**Don't be afraid to swap out the barbell for some dumbbells or the sandbag on this version!
To be clear - only one person works at a time. That partner does a full round of 6+6+6 then the other partner goes. You rest while your partner is going!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in 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 (recommended) down off the other side of the box, turn and repeat.
You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
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!
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air/Goblet/Front Squats