ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
**To find these, use the search option on Members Only until we get them working again, thank you!

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Dumbbell Power Cleans
6 Burpees
Rest 2 Min Before Part 2

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

You are going to have to move on this workout! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 DB Front Squats
6 Burpees
Rest 2 Min Before Part 3

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Dumbbell Jerks
6 Burpees

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

You can push press or push jerk on this one.

For the push jerk, the DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the DBs.  Think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Barbell Power Cleans
6 Burpees
Rest 2 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

You are going to have to move on this workout! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 Barbell Front Squats
6 Burpees
Rest 2 Min Before Part 3

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Barbell Push Jerks
6 Burpees

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

You can either push press or push jerk on this one.

For the push jerk, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Sandbag Power Cleans
6 Burpees
Rest 2 Min Before Part 2

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

You are going to have to move on this one! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

Sandbag Power Cleans start with the SB on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 Sandbag Front Squats
6 Burpees
Rest 2 Min Before Part 3

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Sandbag Push Press
6 Burpees

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

Set up fo the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

You can also do a side-to-side push press with the sandbag. For this variation, the bag would start on one shoulder. When you extend the hips and pop the bag up off the shoulder, extend your arms then lower the bag down onto the opposite shoulder.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

POWER 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.

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.