THURSDAY 06/18/2020
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: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, CALVES/ANKLES
* 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
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+ / 50 Double Unders
RX+ Women: 35# DBs+ / 50 Double Unders
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds
We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.
Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Overheard Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+ / 50 Double Unders
RX+ Women: 75#+ / 50 Double Unders
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds
We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.
Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Handstand Push Ups
20 Sit Ups
30 Double Unders
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 15 Handstand Push Ups / 50 Double Unders
RX+ Women: 15 Handstand Push Ups / 50 Double Unders
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.
Choose a variation on the push press you can complete the reps in 30 seconds to a minute every time.
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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.
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)
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.