ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Butts & Guts

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Posterior Chain Release

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

BYE BYE GRIP!

This workout was originally posted on Jan 03, 2018. It is a grip smoker - so just be ready for that! Make sure you go back and check what you got last time!

For Time

25 Devil Press
50 Pull Ups
25 Devil Press

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

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9? Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

No dumbbells for the Devil Press version? No problem. Use the dumbbells if you've got them, but if plates are all you have - this is a great alternative.

See Program C for sandbag option.

For the re-test it is only Program A. Adding B and C this time around for more options!

For Time

35 Plate Burpee
50 Pull Ups
35 Plate Burpee

RX Men: 45# Plate
RX Women: 25# Plate

**Pro tip - put a small 5lb plate on the ground under where your larger plate will go each time so that you don't smash your fingers.

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

The only version of this for the re-test is Program A. Added B and C for more options.

Gotta say - this sandbag version looks pretty fun.

For Time

25 Sandbag Burpee to Overhead
50 Pull Ups
25 Sandbag Burpee to Overhead

No RX or RX + on this version but suggest bag weights are as follows:

Men: 50-70#
Women: 25-45#

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

DEVIL PRESS - Start with modifying to lighter weight. 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. 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!

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.

BURPEES - 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 modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.