SATURDAY 07/11/2020
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
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
Total Body Dumbbell Warm Up
WORKOUT
5 Rounds (For Time)
200 Meter Farmer Carry
20 Alternating Hang Dumbbell Snatch
20 Russian Twist
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**2 Dumbbells for Farmer Carry - 1 Dumbbell for Snatches and Twists
Score: Total Time
Goal: 18-25 Min
You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for snatches and a minute for twists. Choose loads accordingly!
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
You can also sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!
For the single DB Hang Power Snatches, start with the dumbbell at the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here, either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
Use a single dumbbell for the Russian twists.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts as one rep. Keep your chest up the whole time, try to avoid rounding the spine.
Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.
Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. You can find demo videos in the Mamas section of Members-Only.
PROGRAM B
WARM UP
Total Body Dumbbell Warm Up
Snatch Warm Up
WORKOUT
5 Rounds (For Time)
200 Meter Farmer Plate Hug Carry
12 Hang Power Snatch
20 Russian Twist (with Dumbbell or Plate)
RX Men: 75-95# Hang Power Snatch / 35-45# Plate
RX Women: 55-65# Hang Power Snatch / 25-35# Plate
RX+ Men: 115# + Barbell
RX+ Women: 75# Barbell
**Can also do Farmer Carry with dumbbells as seen in Program A
Score: Total Time
Goal: 18-25 Min
You're looking at 3:30-5:00 rounds on this one. That gives you about a minute or less for snatches and a minute or less for twists. Choose loads accordingly!
For the Farmer/Plate Hug Carries, you will hold a plate to your chest. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. You can also use one or two dumbbells instead.
Another options is to sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the Russian twists, sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts as one rep. Keep your chest up the whole time, try to avoid rounding the spine.
Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.
Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. You can find demo videos in the Mamas section of Members-Only.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
5 Rounds (For Time)
200 Meter Farmer Carry / Bear Hug Sandbag Carry
12 Sandbag Hang to Overhead
12 Sandbag Sit Up or 20 DB Russian Twist
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-35#
If using dumbbells for farmer carry or a single dumbbell for Russian Twists use weights from Program A.
Score: Total Time
Goal: 18-25 Min
You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for hang to overhead and a minute or less for twists/sit ups. Choose loads accordingly!
For the bear hug carry, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.
For the Farmer Carries, you will hold a dumbbell in each hand.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, switch to a lighter implement.
You can also sub a 400m run, 30/22 cal bike, 500m row.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
If weighted situps aren't happening do regular situps without the weight or go with the Russian twists.
TEAM VERSION
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete
5 Rounds
Partner 1:
200 Meter Farmer Carry
While
Partner 2:
20 Alternating Hang Dumbbell Snatch
20 Russian Twist
Then when BOTH have completed their part - SWITCH
Partner 1:
20 Alternating Hang Dumbbell Snatch
20 Russian Twist
Partner 2:
200 Meter Farmer Carry
(You caught us - it's the exact same workout - just with your partner pushing you to not slow down. HA HA).
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**2 Dumbbells for Farmer Carry - 1 Dumbbell for Snatches and Twists
Score: Total Time
Goal: 18-25 Min
You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for snatches and a minute for twists. Choose loads accordingly!
Remember, BOTH partners must complete their task before switching.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
You can also sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!
For the single DB Hang Power Snatches, start with the dumbbell at the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! Punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
Use a single dumbbell for the Russian twists.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch is one rep. Keep your chest up the whole time, try to avoid rounding the spine.
Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.
For an added challenge, hover your feet off the floor!
Note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. Demo videos are in the Mamas section of Members-Only.
DB SNATCH - You can always choose a lighter weight or if you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
RUSSIAN TWISTS - This movement can put a lot of pressure on your core and pelvic floor. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)