ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
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, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, 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
Lower Body Dumbbell Warm Up
Pull Up Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Double Dumbbell Snatch

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 5 Wall Walks / 20 Pull Ups Per Round / 20 Double DB Snatch

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

**We don't feel it is necessary to go heavier than the weight listed for this workout.

Score: Slowest Round Only
Goal: 2-4 Min

**If the double dumbbell snatch is too much for you - or you are unable to lower weight due to equipment restrictions you may sub a regular alternating single arm DB snatch (30 Reps) each round.

If you don't have time to go through all 3 warm-ups, pick a few movements from each or lower the reps.

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, 12 push up + tap tap or even inchworms.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

The double dumbbell snatch starts with 2 dumbbells between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but keep them close to the body. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

PROGRAM B

WARM UP
Snatch Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Power Snatch

Rest 1 Min Between  Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 5 Wall Walks / 20 Pull Ups / 95#+ Power Snatch
RX+ Women: 5 Wall Walks / 20 Pull Ups / 65#+ Power Snatch

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Score: Slowest Round Only
Goal: 2-4 Min

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, 12 push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, ches

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Sandbag Ground to Overhead

Rest 1 Min Between  Rounds

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

RX + Men/Women: 5 Wall Walks / 20 Pull Ups Per Round / 20 Sandbag Ground to OH

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

**We don't feel it is necessary to go heavier than the weight listed for this workout.

Score: Slowest Round Only
Goal: 2-4 Min

**If the double dumbbell snatch is too much for you - or you are unable to lower weight due to equipment restrictions you may sub a regular alternating single arm DB snatch (24 Reps) each round.

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, 12 push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees 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!

WALL WALKS - Try to measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

INCHWORMS - If you notice any coning in the plank position of the inchworm or have a hard time maintaining a stable core try Bear Crawls, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, Dumbbell Windmill (Visit Mama Modifications Movement library for demos)