ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Calves/Ankles | Hip Flexors/Psoas

PROGRAM A

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
15 KB/DB Swings
7 Shoot Throughs

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

No RX+ Today - Just do more rounds!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the swing, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM B

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
7 Shoot Throughs

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the hang power snatch, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM C

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

**You can also do the KB version with this GHD option too. Swap the 7 Hang Power Snatches for 15 KB Swings.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under and load on the hang power snatch that allows you to grind for 15 minutes!

DO NOT DO MORE GHD SITUPS THAN YOU'VE DONE IN A PREVIOUS WORKOUT, ON THIS ONE.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the GHD SIT UPS- only go to parallel if this is a new movement for you! Remember to set up properly for these. Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent. Do not overextend as you go back. Keep the belly tight and move from the hip. Knees fire to bring you UP! Belly tight!

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHOOT THROUGHS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.