SATURDAY 09/05/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE 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
Running Warm Up
Full Body Dumbbell Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Can also do this version with your sandbag and swap the 1/4 get ups with sandbag sit ups if you want!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
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.
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.
Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left
RX Men: 95# Bar / 40-50# 1/4 Get Up
RX Women: 65-75# Bar / 25-35# 1/4 Get Up
RX+ Men: 115-135# / 40-50# 1/4 Get Up
RX+ Women: 75-85# / 25-35# 1/4 Get Up
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
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.
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.
Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Total Body Dumbbell Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Can also do this with barbell options listed in Program B - or your Sandbag!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
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.
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups (you can use your sandbag for these too) or toes to bar.
Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.
TEAM VERSION
WARM UP
Running Warm Up
Full Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete:
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters (Together)
24 Hang Power Cleans (One Person at a Time)
6 Reps 1/4 Get Ups Right (Each)
6 Reps 1/4 Get Ups Left (Each)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Can also do this version with your sandbag. Or you can use the barbell options in Program B - or the bike/row options in Program C.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
In this version, run together, then take turns on the hang power cleans until you reached a combined total of 24 reps. You can work at the same time on the 1/4 get ups but you both need to complete 6 reps on each side before you leave on the run together.
Shoot for 2:20-3:20 per round.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
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.
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.
Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.
1/4 GET UP - This movement can be a great way to practice rolling to the side rather than sitting up like a crunch. If you're uncomfortable lying on your back you can sub Shin box flow, Shin Box to Lunge, Functional Progression 2, DB Windmills, Bear Pose DB Drag