THURSDAY 06/25/2020
CALLIE
FINALLY!! A workout for Jeb and Carolina's baby - CALLIE!
This one has been a long time coming. And I think it goes without saying - #BLAMEJEB.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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: WARM UP FLOW, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
* 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 Dumbbell Warm Up
WORKOUT
DUMBBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Supine/Ring/TRX Rows
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50#+ DBs
RX+ Women: 35#+ DBs
*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Down Lunges
(This is one lunge per leg with the right arm overhead and one lunge per leg with the left arm overhead)
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
Callie was born at 9pm on 10/3/19.
Make sure you watch the demo video for this one folks!
Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds.
Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.
Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.
Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.
Modify this to a power clean + thruster + shoulder rack lunges. You can also switch the lunges to DB step ups if it feels better.
For these burpees, start standing next to your dumbbells (not facing) Plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the DBs. The rep is complete when you land on the other side.
For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.
Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Overhead Warm Up
Barbell Clean Warm Up
WORKOUT
BARBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Supine/Ring/TRX Rows
RX Men: 75# Barbell
RX Women: 55# Barbell
RX+ Men: 95#+ Barbell
RX+ Women: 65#+ Barbell
*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
Callie was born at 9pm on 10/3/19.
Make sure you watch the demo video for this one folks!
Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.
Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.
Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.
Modify this to a power clean + thruster + front rack lunges. You can also switch the lunges to front racked step ups if it feels better.
Modify as needed by separating the movement into a power clean + thruster + lunges. You can also lower the bar to your shoulder for front rack lunges or front rack step ups if those feel better.
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.
Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.
PROGRAM C
WARM UP
Full Body Dumbbell Warm Up
WORKOUT
SANDBAG CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Supine/Ring/TRX Rows
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
Callie was born at 9pm on 10/3/19.
Make sure you watch the demo video for this one folks!
Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds.
Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.
Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.
Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.
Modify this to a power clean + thruster + front rack lunges. You can also switch the lunges to front racked step ups if it feels better.
For these burpees, start standing next to your bag (not facing). Plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the bag. The rep is complete when you land on the other side.
For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.
Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.
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
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.
GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.