ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Spine Strengthening
Post: Chest Opener, Cool Down Flow

PROGRAM A

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

RX Men: 40#
RX Women: 25#

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

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts, the dumbbell version is a little lighter so you should definitely use a weight that will allow you to do all 9 reps each time.

The dumbbells will start on the ground. Feet are inside of the hands. Heels down, knees bent slightly, arms are straight and long, chest is up. Only one head of the dumbbell needs to touch the ground at the bottom of each rep.

Drive the heels into the ground as you drive the chest up. Once you are standing completely, you will return by reaching the butt back and hinge the chest forward. Continue pulling the dumbbells back close to the body and keep the chest up!

With the dumbbells stand with your feet a little closer together.

If at any point you are unable to keep a flat back lower the weight.

PROGRAM B

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 175-195#
RX Women: 115-135#

RX + Men: 205-225#+
RX + Women: 145-155#+

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

3 Wall Walks
6 Burpee Pull Ups
9 Sandbag Ground to Overhead

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Burpee Pull Ups for 3 Burpee Bar/Ring Muscle Ups

Goal: 7 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

If you choose burpee muscle ups, make sure you take a moment coming out of the burpee to set yourself up in a good position for the muscle up. For the muscle up be patient and focus on getting a super hollow position with shoulders behind the bar/rings before you turn it over.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability, posture and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

BURPEES - No push up burpee, Elevated 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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.