This workout was originally posted almost a year ago on 07/14/2018! Make sure you go back and see how you did!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY-POWER
POST: SUNS OUT GUNS OUT
EITHER:
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Morning Coffee
Post: Hip Flexors/Psoas, SI Joint Release

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

For Time
5 Box Jumps
10 Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

For Time
5 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 DB Squat Cleans

RX Men: 40# DBs / 24"ish box
RX Women: 25# DBs / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the DB squat cleans the DBs will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the dumbbells. Keep the dumbbells close to the body as travel up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the weight to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the dumbbells to the ground for the next rep. Only one head of the db needs to touch at the bottom of each rep.

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT
For Time
5 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
10 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
15 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
20 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
25 Box Jumps
10 Odd Object Clean/Move

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

You may pick heavy dball over the shoulder, sandbag power or full cleans, tire flips - whatever you want to throw in!

Depending on what you pick here you may need to lower the reps. It should be something you can move through well and not have to rest outside of the 30 seconds too much.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT
For Time
PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Pick the weight and jump that is right for each partner. Doesn't have to match up! You want to take similar time on each interval.

You go I go - rest when your partner is working.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

BOX JUMP/JUMP/SKIP OVERS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DB SQUAT CLEANS -
You could also try less weight or starting from the hang. The Goblet Squat is also a great all around modification for this! 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 inefficient movement patterns.