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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Lower Back Release, Stress Relief

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry/Barbell Front Rack Carry
20 Burpees
12 Power Snatch

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

If doing Farmer Carry:

Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the front rack carry, hold the barbell on your shoulders in the front rack position with elbows high. The bar should rest on TOP of your shoulders, not in your hands.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If 20 burpees is going to take over 2 minutes, consider removing the push up portion.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

PROGRAM A

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry
20 Burpees
20 Alternating DB Snatches

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

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

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

20 Burpees should take less than 2 minutes. Remove the push up if you need to.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds

100 Meter Farmer Carry/Sled Push
20 Burpees
20 Alternating DB Snatches/Sandbag Ground to Overhead

RX Men: 40# DBs or Sandbag 50#ish
RX Women: 25# DBs or Sandbag 25-30#ish

RX+ Men: 50# DBs+ or Sandbag 60#ish
RX+ Women: 35#DBs+ or Sandbag 40#ish

You could also swap the Farmer Carry/Sled Push Option for a 200 M Burden Run with your bag.

Score: Total Time
Goal: Under 20 Min

So, you are shooting for roughly 4 minute rounds. To hit that goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If you choose the 200m burden run, you will carry the bag on your shoulders as you jog/run. Like the farmer carry, make sure you keep your chest up and belly tight.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

See Program A for description of Dumbbell Snatches!

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

BURPEES - No push up burpee, Elevated burpee, 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

DB HANG SNATCH - If you're not comfortable going over head right now or find that you are coning in that position movement you could sub a Single Arm Strict Press, KB Swing or Single Arm KB Swing.