If you did Murph yesterday and are super sore - this is a good little mover just to get the blood flowing.  Don't be afraid to take a rest day if you need it.

ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE - POWER - OLY
POST - SOGO
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Lower Back Release, Hamstrings

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
...

Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Reps of Dumbbell Snatch Only
Goal: Through the round of 18 DB Snatch +

NOTES:

If you did a full Murph -
you don't need to be a hero and do RX+.  Just move with the RX weight today.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell 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.

Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor.

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Plate Ground to Overhead
20 Mountain Climbers
4 Plate Ground to Overhead
20 Mountain Climbers
6 Plate Ground to Overhead
20 Mountain Climbers
8 Plate Ground to Overhead
20 Mountain Climbers
...
Keep adding 2 Plate Ground to Overhead for as far as you can get - as many total reps as possible in 12 min.

RX Men: 45# Plate
RX Women: 25# Plate

Score: Total Reps of Plate Ground to Overhead Only
Goal: Through the round of 18 Plate Ground to Overhead +

NOTES:

12 minutes feels a lot longer when we are following an ascending rep ladder!  So don't get crazy out of the gate.

Stick with an initial pace on the ground to overheads at which you still be unbroken by the round of 10.

If you did a full Murph - ups don't need to be a hero and do RX+.  Just move with the RX weight today.

The plate ground to overhead is just that.  You will have a plate in your hands between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the plate by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the plate up as you guide it in a partial swing, but not allowing the plate to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the plate DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

2 Sandbag to Shoulder
20 Mountain Climbers
4 Sandbag to Shoulder
20 Mountain Climbers
6 Sandbag to Shoulder
20 Mountain Climbers
8 Sandbag to Shoulder
20 Mountain Climbers
...

Keep adding 2 Sandbag to Shoulder for as far as you can get - as many total reps as possible in 12 min.

No RX or RX+ - Just use what you've got

Score: Total Reps of Sandbag to Shoulder Only.
Goal: Through the round of 16 Sandbag to Shoulder +

NOTES:

If you did a full Murph yesterday, we recommend you choose Program A or B to give your biceps a break.  Even if you don't feel too sore, we've all felt that 2 day delay.  So allow your body to recover!

12 minutes feels a lot longer when we are following an ascending rep ladder!  So don't get crazy out of the gate.

Stick with an initial pace at which you still be unbroken on the bag to shoulder by the round of 10.

For the sandbag to shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the bag and if possible you will get your forearms under your bag.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to send the bag up to the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

For the mountain climbers, start in a plank position like the top of a push up.  Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.