ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow

Post: Lower Back Release, Hamstrings

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

We realize there is no running in this workout - but this is a great warm up for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

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

12 Jump Overs
12 Hang Power Cleans

RX Men: 95#
RX Women:65#

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

Score: Total Rounds  + Any Additional Reps
Goal: 7 Rounds +

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a weight that you are able to do majority of the workout unbroken to keep the pace.  It may get a bit grippy towards the later rounds, if you need to break, be quick, take a step back, take a breath, step forward and keep moving.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!   You may also choose to jump laterally if you are comfortable, but for most of us - facing the object is a better option.

If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Preform 12 alternating step-ups so in the end you'd do 6 each leg.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

We realize there is no running in this workout - but this is a great workout for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

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

12 Jump Overs
12 Hang Power Cleans

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

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

Score: Total Rounds  + Any Additional Reps
Goal: 7 Rounds +

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a weight that you are able to do majority of the workout unbroken to keep the pace.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!  You may choose to jump lateral if you are comfortable - but for most of us facing is a better option.

If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Perform 12 alternating step-ups so in the end you'd do 6 each leg.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

We realize there is no running in this workout - but this is a great workout for the jump overs too!

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

Even though there is no squatting in this workout - we encourage you to leave the squatting in the warm up to get the hips warm!

WORKOUT

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

12 Jump Overs
12 Sandbag Hang Power Cleans

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

**Jump over height:
Men: Roughly 20-24"
Women: Roughly 16-22"

**Something else that might be fun today is to sub a short sled push/pull in place of the jump overs.  Something you can sprint with.

Score: Total Rounds  + Any Additional Reps
Goal: 7 Rounds +

NOTES:

For this workout you're looking to get around 7 rounds. The jumping may take you sometime, but its good to get set before each jump especially jumping over a target not just onto a target.  Be sure to pick a rep scheme, or even lower the reps if need be so that you are able to do majority of the workout unbroken or get to that 7 rounds space.

For the jump overs, you're wanting to find a target, say a box, laundry basket, bench, broomstick etc set roughly 20-24"(guys) and 16-22"(gals) that you can jump completely over. You'll face the object you're jumping over, jump land, turn around and repeat.  If jumping over a target like that isn't in your bag today, set a lower target, as low as a crack in the ground even and work on jumping, controlled, pressure through midfoot/heel and jump!  You may also choose to jump laterally if you are comfortable - but for most of us facing is a better option today!

 If leaving the ground in a jumping fashion is out of the question completely, I suggest step-ups to a similar height that you'd jump to. Preform 12 alternating step-ups so in the end you'd do 6 each leg.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.