ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: (NO SOGO WITH DUMBBELL VERSION)
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Airplane Stretch
Post: Hamstrings, Sciatica/Piriformis

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

WORKOUT

EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 Hang Clean Thrusters (Hang Clusters)

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 20 Double Unders / 115# +
RX + Women: 20 Double Unders / 75# +

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.

Oh man.  This one is tricky -  you want to choose a weight that will allow you to finish all 15 minutes - but that will challenge you.  A good place to start is to choose something that will allow you to finish all sets unbroken (all 5 in a row).  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, front squats, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

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

See video demo on Members Only!

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

WORKOUT

EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 DB Hang Clean Thrusters (Hang Clusters)

RX Men:  40# DBs
RX Women: 25# DBs

RX+ Men: 20 Double Unders / 50# DBs +
RX + Women: 20 Double Unders /  35# DBs +

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.

Oh man.  This one is tricky -  you want to choose a weight that will allow you to finish all 15 minutes - but that will challenge you.  A good place to start is to choose something that will allow you to finish all sets unbroken (all 5 in a row).  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders. From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.  For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.  After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

Program C has 2 versions of the workout listed.  Do NOT do both.  Ha ha.  It's meant for you to have a few options on this one.

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

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

WORKOUT

Program C Option 1:
EMOM 15 Min
Every Minute on the Minute for 15 Min:
15 Double Unders
5 Sandbag Hang Clean Thrusters (Hang Clusters)

No RX or RX + for this one.  Just use the bag you've got!

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.Oh man.  This one is tricky -  we want you to finish all 15 minutes - but for that to be a challenge.  If your bag is super heavy and you will have to break the sets of 5 a lot - consider lowering the number.  As soon as you start to break them - it will REALLY eat into your time.

Try to get each the DU done unbroken each set in about :20.  If you aren't great at dubs but want to try you can do 30 seconds of attempts each round. As always you can also sub dumbbell hop overs (our fave DU sub) or 30 single unders.

For the hang squat clean thruster - deadlift the sandbag to the waist.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

If you're new to the crew and this one seems like a bit much to remember, feel free to switch to just Hang Cleans, or just thrusters for your initial kick off!

Pace so that you have about :15-:10 seconds of rest per round.  Try to use the time between movements and transitions as your rest and complete each set of movements unbroken.

Program C Option 2:
EMOM 15 Min
Every Minute on the Minute for 15 Min:

10 Cal Row Men / 7 Cal Row Women
OR
7 Cal Bike Men / 5 Cal Bike Women
5  Hang Clean Thrusters (Hang Clusters) (Barbell, DB or Sandbag)

RX +: 12 Cal Row Men / 9 Cal Row Women - OR - 10 Cal Bike Men / 7 Cal Bike Women

See Program A or B for weight ideas for Bar / DBs.  Post weight and object in comments.

Score: Total Number of Rounds where you complete all of the assigned work in the minute window
Goal: 15 - but not an easy 15 min.

NOTES:
Not weight used in comments.Oh man.  This one is tricky -  we want you to finish all 15 minutes - but for that to be a challenge. Choose options that you will not need to break the hang squat clean thrusters and that the row/bike takes no longer than about 30 seconds max.  As soon as you start to break - it will REALLY eat into your time.

JD:  explain some strategy and pacing.  and maybe options of just hang clean or just thruster for those who are new.