THURSDAY 04/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
SWAP (skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: CHEST OPENER OR PROJECT APRIL FULL BODY
* 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
Squat Warm Up
Shoulder Warm Up
WORKOUT
20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks
Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
RX+ Option: Take Burpees to 7 and 6
Score: Don't worry too much about it. You get 1 "Round" for every minute you complete without missing anything or lowering the reps.
Goal: Get all 20 Min (Rounds) but choose a challenging weight!
Try to give yourself 15-20 seconds of rest each round!
Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.
For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs.
For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up.
For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet 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 DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, 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 weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out, belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over The Bar + 5 Barbell Hang Power Clean and Jerks
Min 2: 4 Bar Facing Burpees + 4 Barbell Thrusters
No RX weight on this one. Your score is the weight you choose.
We recommend:
Men: 65-135#
Women: 45-85#
RX+ Option: Take Burpees to 7 and 6
Score: Weight you choose. But only click "RX" today if you finished all rounds without missing any minutes or lowering the reps!
Goal: Get all 20 Min but choose a challenging weight!
Challenge the load more so than burpee volume on this one. Try to give yourself 15-20 seconds of rest each round.
Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.
For the lateral burpees over the bar, you will face to the side and jump sideways over the bar.
For the barbell facing burpees you will face the bar and jump over it once you stand up.
For the hang clean and jerk you will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet 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 bar weightless. Guide the bar 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 bar on the shoulders, 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 bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Sandbag + 5 Sandbag Hang Power Clean and Jerks
Min 2: 4 Sandbag Facing Burpees + 4 Sandbag Thrusters
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Option: Take Burpees to 7 and 6
Score: Don't worry too much about it. You get 1 "Round" for every minute you complete without missing anything or lowering the reps.
Goal: Get all 20 Min (Rounds) but choose a challenging weight!
**If your sandbag is on the lighter side for you - consider taking the reps up by 1-2 for each of the sandbag movements.
Try to give yourself 15-20 seconds of rest each round. At least for the first 8-10 minutes!
Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.
For the lateral burpees over the sandbag, you will face to the side and jump sideways over the bag.
For the sandbag facing burpees you will face the bag and jump over it once you stand up.
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 the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
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
KB SWING - If you notice any 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!