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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Cool Down Flow, Sciatica/Piriformis

PROGRAM B

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

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

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM A

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Run 400 Meters
15 DB Power Cleans
Run 400 Meters
15 DB Squats

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

RX + Men: 50-60# DBs
RX + Women: 35-40# DBs

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

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

If you've got the dumbbells for it - This go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the DBs will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the DBs off of the ground by driving your heels down and lifting the chest. Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the DBs to land on the shoulders! Stand to complete the rep!

Only one head of the each DB must touch the ground between reps.

For the DB Squats the DBs will be placed on the shoulders however you like. Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Power Cleans

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

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

Oh man - this one will be a doozy. Lots of time on the rower or bike sandwiched with 2 of everyone's favorite movements!

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.