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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Chest Opener, Shoulder Stretch

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Dumbbell Shoulder Warm Up

Workout

5 Rounds

Run 200 Meters
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Run 200 Meters
15 DB Bench/Floor Press
15 Bicep Curls/ Pull Ups

RX Men: 30-40# DBs
RX Women: 15-20# DBs

RX+ Men: Heavier!
RX+ Women: Heavier

Score: Total Time
Goal: Good times and super pump!

Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps. We gave you the pull up option in case you weren't feeling the bicep curls!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard dumbbell curls hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the row/bike, you're working with about a minute. Adjust the distance/calories as needed.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

RUN/JOG -

To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises