THURSDAY 09/17/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, 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
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 DB Push Press
15 DB Squats
30 Double Unders / DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Set yourself up for 1:30-2:30 per round. Choose a load you can go unbroken most of the way on the push presses if you wanted to. Know that the squats will definitely impact your double unders, so stay relaxed and stay focused!
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.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
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.
PROGRAM B
WARM UP
Jump Rope Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Push Press
15 Back Squats
30 Double Unders / DB Hop Overs
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Set yourself up for 1:30-2:30 per round. Choose a load you can go unbroken most of the way on the push presses if you wanted to. Know that the squats will definitely impact your double unders, so stay relaxed and stay focused!
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.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
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.
PROGRAM C
WARM UP
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Sandbag Push Press
15 Sandbag Back Squats
30 Double Unders / Sandbag Hop Overs
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
Set yourself up for 1:30-2:30 per round. Choose a load you can go unbroken most of the way on the push presses if you wanted to. Know that the squats will definitely impact your double unders, so stay relaxed and stay focused!
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.
The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
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.
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.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.