THURSDAY 07/09/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS, 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
Squat Warm Up
Dumbbell Shoulder Warm Up
WORKOUT
Part 1:
3 Rounds
30 Double Unders / DB Hop Overs
15 Dumbbell Squats
Rest 1 Min Before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 Double Unders/Hop Overs
RX+ Women: 35# DBs / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.
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. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For dumbbell squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Dumbbell Push Press
Rest 1 Min Before Part 3
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 Double Unders/Hop Overs
RX+ Women: 35# DBs / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
Choose a load on the push press you can go unbroken.
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.
Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Dumbbell Thrusters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 Double Unders/Hop Overs
RX+ Women: 35# DBs / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
Part 1:
3 Rounds
30 Double Unders / DB Hop Overs
15 Barbell Front Squats
Rest 1 Min Before Part 2
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.
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. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Barbell Push Press
Rest 1 Min Before Part 3
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
Choose a load on the push press you can go unbroken.
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.
Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Barbell Thrusters
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs
Score: Total Time to Complete
Goal: 3-5 Min
Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Dumbbell Shoulder Warm Up
WORKOUT
Part 1:
3 Rounds
30 Double Unders / Sandbag Hop Overs
15 Sandbag Front Squats
Rest 1 Min Before Part 2
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time
Score: Total Time to Complete
Goal: 3-5 Min
This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.
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. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Sandbag Push Press
Rest 1 Min Before Part 3
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time
Score: Total Time to Complete
Goal: 3-5 Min
Choose a load on the push press you can go unbroken.
Set up for the push press with your sandbag on the biceps with the elbows high. 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 bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
You may also perform side to side push presses. For these, the sandbag will start on one shoulder. Dip and drive with the hips and pop the bag up off the shoulder. Finish by pressing your arms up to full extension. Then, bring the bag down on to the opposite shoulder and perform the next rep from that side.
Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Sandbag Thrusters
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time
Score: Total Time to Complete
Goal: 3-5 Min
Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
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.
DB/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.