TUESDAY 03/31/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, QUADS/IT BAND
* 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
Box Jump Warm Up
WORKOUT
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!
For the 200m run, you're working with a minute or less.
Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
But, if jumping is not happening you can always do step ups.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Snatch Warm Up
WORKOUT
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
10 Hang Power Snatch
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115#
RX+ Women: 65-75#
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
**Can also use the rep scheme in this version and swap those hang power snatches for a sandbag hang to overhead!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!
For the 200m run, you're working with a minute or less.
Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
But, if jumping is not happening you can always do step ups.
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.
If you can't go overhead right now, switch it to a hang power clean.
And, if you want to use your sandbag instead for the hang to overhead, go for it!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
16 Box Jumps
16 Alternating Hang Dumbbell Snatch
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Box Heights:
Men: 22-24"
Women: 18-20"
**This version of the workout can also be done with the barbell/sandbag options found in Program B.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!
For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.
For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
But, if jumping is not happening you can always do step ups.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight.
Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!
From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.
And, if you want to use your sandbag instead for the hang to overhead, go for it, just make sure you are using two hands!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat