THURSDAY 03/05/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND COUCH STRETCH
POST: PIEGON STRETCH AND HIP FLEXORS/PSOAS
**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
Box Jump Warm Up
Full Body Simple Warm Up
WORKOUT
AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Kettlebell Swings
2 Box Jump Overs
4 Kettlebell Swings
4 Box Jump Overs
6 Kettlebell Swings
6 Box Jump Overs...
Keep adding 2 reps per movement and get as far as you can in 10 Min.
RX Men: 50-55# KB/DB - 22-24" Box
RX Women: 30-35# KB/DB - 18-20" Box
RX + Men: 28-30" Box
RX + Women: 22-24" Box
RX+ Option: If you have experience or want to try a heavier KB - go for it!
Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 16s +
Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
PROGRAM B
WARM UP
Box Jump Warm Up
Snatch Warm Up
WORKOUT
AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Hang Power Snatch
2 Box Jump Overs
4 Hang Power Snatch
4 Box Jump Overs
6 Hang Power Snatch
6 Box Jump Overs...
Keep adding 2 reps per movement and get as far as you can in 10 Min.
RX Men: 75# - 22-24" Box
RX Women: 55# - 18-20" Box
RX + Men: 28-30" Box
RX + Women: 22-24" Box
Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 12s +
Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Sandbag Hang Power Snatch
2 Box Jump Overs
4 Sandbag Hang Power Snatch
4 Box Jump Overs
6 Sandbag Hang Power Snatch
6 Box Jump Overs...
Keep adding 2 reps per movement and get as far as you can in 10 Min.
RX Men: 50-70# Sandbag / 22-24" Box
RX Women: 25-45# Sandbag / 18-20" Box
RX + Men: 28-30" Box
RX + Women: 22-24" Box
Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 12s +
Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.
The sandbag hang power snatch starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
up overs.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.