ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Farmer Lunges
6 Push Press

Rest 1 Minute Between Rounds

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

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

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges.

Sub farmer, goblet, or unweighted step ups if that feels better on the knees.

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
Overhead Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Barbell Push Press

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

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
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Handstand Push Ups

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / Strict HSPU
RX+ Women: 65#+ / Strict HSPU

**If you are a gymnastics ninja - don't be afraid to raise the number of Handstand Push Ups to 8 per round.  You may also lower them to 4 if needed to get 3 rounds per AMRAP.

**May also be done with DB options from Program A.

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight and handstand push up variation that will allow you go unbroken most or all of the way.

The idea is to go hard for 3 minutes so set yourself up to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

LUNGE/FARMER LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.