ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Stress Relief, Sciatica/Piriformis

PROGRAM B

WARM UP

Clean Warm Up
Box Jump Warm Up

WORKOUT

KNOX

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Clean -
GO HEAVY!

Not your 1 rep obviously, but if you know what your 1 rep is - choose something over 70-75% of that for this workout.

These will be full cleans - but if that is new for you - you may do a power clean into a front squat.

You will pull the bar from the ground, keeping the back flat and chest up. Drive through the heels. Keep the bar close. Extend the hips and knees like you are trying JUMP. Shrug with straight arms and then - keep the bar close - but pull YOURSELF under the bar - catching in a front squat position.

Bar should land on the shoulders with a loose finger tip grip and elbows high. Heels down, knees out, chest up. Stand to finish the rep!

Take a few seconds between the burpee box jumps before you go for the clean! Go heavy!

Thank you for celebrating with us!

PROGRAM A

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

KNOX DB Version

For Time

14 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans

RX Men: 40-50# DBs
RX Women: 25-35# DBs

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Cleans -
GO HEAVY!

Start at the waist. Dip - shrug and pull yourself under the dumbbells into a DB Front Squat. DBs should be on the shoulders. Chest up, knees out, heels down. Stand to finish each rep!

Thank you for celebrating with us!

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could also sub KB Swings or Slam Balls!

HANG SQUAT CLEANS -

You could also try less weight or Goblet Squats as suggested by the SHIFT programming. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training incorrect movement patterns.