THIS IS A RE-TEST! THIS WORKOUT WAS ORIGINALLY POSTED ON AUG 8, 2017 - again on August 1, 2018 - of course again on Aug 1, 2019! And here we are...Knox is now 3 years OLD!!

Baby Knox workout! Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HIPS OR 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 Clean Warm Up
Box Jump Warm Up

WORKOUT

DUMBBELL KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 DB Hang Squat Cleans

RX Men: 40-50# DBs
RX Women: 25-35# DBs

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM B

WARM UP
Barbell Clean Warm Up
Box Jump Warm Up

WORKOUT

BARBELL KNOX
14 Rounds (For Time + Weight)
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

(Post weight you chose for clean below)

The goal time is under 20 minutes on this one. You want to choose a weight the is heavy, like you have to think about it before you pick it up each round. BUT, you should always maintain good form.

Suggested weight would be 115-225lbs+ for men and 85-155lbs+ for women. You can see it is a BIG range, so just choose something that is right for you.

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can modify this by performing a power clean, then lowering down into a front squat and standing back up.


KNOX (Weight)
Clean weight used for KNOX workout

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

SANDBAG KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 Sandbag Hang Squat Cleans

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

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

Score: Total Time
Goal: Under 20 Min

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

In Teams of 2 Complete:
14 Rounds
8 Burpee Box Jumps (You go - I go Reps)
8 Synchro Hang Squat Cleans

So for the burpees partner 1 would do a rep - then partner 2 would do a rep until they have BOTH done 8 reps.

For the hang squat cleans - you BOTH do 8 - working at the same time.

RX Men: 40# DBs / 95# Barbell
RX Women: 25# DBs / 65# Barbell

RX+ Men: 50# DBs / 115# Barbell
RX+ Women: 35# DBs / 75# Barbell

Could also do this version with a sandbag.

Score: Total Time
Goal: Under 24 Min

Just to clarify, you will take turns doing one burpee box jump at a time until you have each done 8 reps, so 16 total.

Then you will both do your hang squat cleans at the same time. Try to sync them up as best you can. You will each do 8 reps.

Choose a looad you think you can go unbroken the whole way!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

BURPEE/NO PUSH UP BURPEE - 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

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.

SQUAT 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.

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.