ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Morning Coffee
Post: Hamstrings, Posterior Chain Release

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

5 Deadlifts
7 Knee Jumps or Jump Overs

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total rounds + any additional reps
Score #2 is the weight you chose.
Goal: Go heavy but be able to go unbroken on the deadlifts. 6 Rounds +

Even though this is an AMRAP, think of it as super controlled movements with the deadlifts and then super explosive movements with the knee jumps.

For the deadlift the bar will start on the ground. You will have your feet under your hips. The bar will be close to the shins. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest. Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close! No excessive bouncing at the bottom and NO rounding!

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight you used for the deadlift in this workout.

DON'T Peacock and go way too heavy. Keep good positions and something you can do unbroken with good form!

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

10 DB Deadlifts
7 Knee Jumps - OR - Jump Overs

Only 1 score for this version.

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

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

RX + Option: Switch to 8 Alternating Single Leg Deadlifts

Goal: 6 Rounds +

Even though this is an AMRAP, think of this as a more controlled movement with the deadlifts and a super explosive movement with the jumps.

For the DB deadlift the dumbbells will start on the ground. You will have your feet under your hips or even more narrow. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the weight by digging your heels into the ground and lifting the chest. The arms are just ropes and will remain straight. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. This is especially true with the dumbbells as they are lighter and people tend to get sloppy. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and bend the knees.

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

For Jump Overs - use a bench, box, hamper or whatever you can find and jump over it!

For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

5 Sandbag Over Shoulder or other object lift (tire/stone etc)
7 Knee Jumps or Jump Overs

You all have different odd objects. Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps
Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).
Goal: Choose an odd object and a number of reps with said object that will allow you to complete 5 Reps in under 30 seconds each time. 6 Rounds +

Two fairly explosive movements coupled together will make for quite a good stimulus today! Even though the movement itself is meant to be done with speed and power, take the time to set yourself up properly for each rep.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat.

The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position. "

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight of the object you used for this workout

Put in comments what the object was, how many reps you did, and what movement you did with it!

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.