FRIDAY 05/01/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, SI JOINT RELEASE
* 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
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Hang Power Clean
4 Toes to Bar
4 Box Jump Over
RX Men: 40# DBs / Box Height 22-24"
RX Women: 25# DBs / Box Height 18-20"
RX+: 6 Reps of Each Per Min.
RX+ OPTION: Use heavier dumbbells - note in comments if you did so.
Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.
Each round should take 30-45 seconds - with the rest of each minute as rest.
This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next.
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. 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. You will 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 hips for the next rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! 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!
If jumping is not happening, just do step up and overs.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Barbell Hang Power Clean
4 Toes to Bar
4 Box Jump Over
RX Men: 75-95# / Box Height 22-24"
RX Women: 55-65# / Box Height 18-20"
RX+ Men: 105-115# / 6 Reps of Each Per Min.
RX+ Women: 75-85# / 6 Reps of Each Per Min.
Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.
Each round should take 30-45 seconds - with the rest of each minute as rest.
This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next.
For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! 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!
If jumping is not happening, just do step up and overs.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Sandbag Hang Power Clean
4 Toes to Bar / Supine Sandbag Toe Touches
4 Box Jump Over
Idea Sandbag Weights:
Men: 50-70# / Box Height 22-24"
Women: 25-45# / Box Height 18-20"
RX+: 6 Reps of Each Per Min.
Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.
Each round should take 30-45 seconds - with the rest of each minute as rest. This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your sandbag near the box near the pull up bar so you can go right from one movement into the next.
For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! 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!
If jumping is not happening, just do step up and overs.
HANG POWER CLEAN - You could 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.
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
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.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
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!