ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

* 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
Dumbbell Squat Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Dumbbell Hang Power Cleans
20 Box Jump Overs

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

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

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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.

For the box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. 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 or even lunges. We prefer you to jump if possible!

PROGRAM B

WARM UP
Barbell Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Barbell Hang Power Cleans
20 Box Jump Overs

RX Men: 95#
RX Women: 65#

Box Height  Suggestions:
Men: 22-24"
Women: 18-20"

RX+ Men: 115-135#
RX+ Women: 75-95#

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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.

For the box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. 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 or even lunges. We prefer you to jump if possible!

PROGRAM C

WARM UP
Dumbbell Squat Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Sandbag Hang Power Cleans
20 Box Jump Overs

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

Box Height  Suggestions:
Men: 22-24"
Women: 18-20"

RX+ Men/Women: 30 Reps each round for the sandbag hang power cleans

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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.

For the box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. 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 or even lunges.  We prefer you to jump if possible!

HANG POWER CLEAN - 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.

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.

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!