ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

* 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
Total Body Dumbbell Warm Up

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
8 Double Dumbbell Snatch
8 Dumbbell Thrusters

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

RX+: Increase reps each round to 12 + 12

**Can also use your sandbag with this variation

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

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.

The double dumbbell snatch is just that. You will have a dumbbell in each hand 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 not allowing them to get too far away in motion. 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.

If this is not feeling right, switch to a single dumbbell snatch, alternating arms each rep.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
8 Power Snatch
8 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

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 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, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

If you are struggling to find good positions off the ground, or are newer to this movement, modify by switching to hang power snatches.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 (Cal) Women
8 Double Dumbbell Snatch
8 Dumbbell Thrusters

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

RX+ (Dumbbell Option): Increase Reps to 12-12

**Can also use sandbag with this variation

**Can also use barbell options found in Program B with this variation

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

The double dumbbell snatch is just that. You will have a dumbbell in each hand 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 not allowing them to get too far away in motion. 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.

If this is not feeling right, switch to a single dumbbell snatch, alternating arms each rep.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

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.

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

GOBLET SQUATS OR THRUSTERS - 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.