ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 DB Hang Clean and Jerks
7 Lateral Burpees Over Dumbbells

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Hang Clean and Jerks
5 Lateral Burpees Over Dumbbells

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 DB Hang Clean and Jerks
3 Lateral Burpees Over Dumbbells

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

For this movement you will pick up the dumbbells and start with them at your waist. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.

Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.

From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the dumbbells.

Score is total reps!

PROGRAM B

WARM UP

Barbell Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Hang Power Clean and Jerks
7 Lateral Over Bar Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Hang Power Clean and Jerks
5 Lateral Over Bar Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Hang Power Clean and Jerks
3 Lateral Over Bar Burpees

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

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean & jerk you will pick up the bar and start with it at your waist. Hands are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast. This will help to make the bar weightless. Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder. From that position drive the power from the legs into the bar to POP it off of the shoulder. Drive the bar UP until the arms are locked with the biceps by the ears at the top! Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the bar.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Sandbag Hang Power Clean and Jerks
7 Lateral Over Sandbag Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Sandbag Hang Power Clean and Jerks
5 Lateral Over Sandbag Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Sandbag Hang Power Clean and Jerks
3 Lateral Over Sandbag Burpees

No RX or RX+

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean and jerk you will first 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. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

For these burpees, start standing up next to your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. The rep is complete when you land on the other side.

HANG CLEAN - You could also try less weight. 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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull