PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Single Arm Dumbbell Power Snatch (alternating)
6 Dumbbell Front Squat (2 Dumbbells)
3 Dumbbell Facing Burpees

Rest 1 Min Between AMRAPS

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Extra Challenge Option: Switch to 6 Single Arm DB Overhead Squats (3 per side per round)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 6 Power Snatches, 6 Front Squats, and 3 DB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbells between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

For the front squats you will bring the DBs to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will bring a single DB to a locked out position over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

PROGRAM B*

PROGRAM B

WARM UP

Snatch Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Power Snatch
6 Front Squat
3 Bar Facing Burpees

Rest 1 Min Between AMRAPS

RX Men: 75-95#
RX Women: 55-65#

RX+ Men and Women: Switch Front Squat to an Overhead Squat

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 Rounds + Each time!!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Power Snatches, 6 Front Squats, and 3 Bar Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 minutes of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest. Repeat until you have done a total of FIVE - 3 Min AMRAPS.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground. You will have your feet under your hips and the heels down. Hands are wide in your overhead squat grip. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head. In the catch the heels are down, knees out, chest up and bar over the middle of the body. Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the bar facing burpee you will face your bar. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bar. Turn around and repeat!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Sandbag Ground to Overhead
6 Sandbag Front Squat
3 Sandbag Facing Burpees

Rest 1 Min Between AMRAPS

No RX or RX+: Just use the bag you've got

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

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Sandbag Ground to Overhead, 6 Sandbag Front Squats, and 3 SB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the sandbag ground to overhead the bag will start at your feet. Make sure that the heels are down, knees slightly bent, arms are long and straight, chest is up. Stand up by lifting the chest and squeezing the butt. Pick up speed and keep the arms long. Almost jump with your bag to add momentum and then keep it close to the body as you guide it ALL the way overhead. Finish locked out overhead with the belly tight and biceps by the ears.

For the front squats you will bring the sandbag to the front of the shoulders with the elbows high.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Bent Over Rows.

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - If your 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.

FRIDAY 10/25/2019