WEDNESDAY 10/21/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, QUADS/IT BAND
* 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
Box Jump Warm Up
Dumbbell Clean Warm Up
WORKOUT
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
5 Squat Cleans
10 Box Jumps
15 Wall Balls
After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!
RX Men: 40#
RX Women: 25#
RX+ Men: 50#
RX+ Women: 35#
Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3-5 Rounds
For the DB squat clean you will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the 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.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -
Part 2 is:
YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE
So if you got 4 rounds + 3 Squat Cleans in Part 1 -
For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.
Use the same weight, subs, and modifications as you did in Part 1.
Score: Time
Goal: 6-8 Min
If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!
The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.
Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.
PROGRAM B
WARM UP
Box Jump Warm Up
Barbell Clean Warm Up
WORKOUT
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
5 Squat Cleans
10 Box Jumps
15 Wall Balls
After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135#+
RX+ Women: 85#+
Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3-5 Rounds
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.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -
Part 2 is:
YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE
So if you got 4 rounds + 3 Squat Cleans in Part 1 -
For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.
Use the same weight, subs, and modifications as you did in Part 1.
Score: Time
Goal: 6-8 Min
If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!
The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.
Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.
PROGRAM C
WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up
WORKOUT
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
5 Sandbag Squat Cleans
10 Box Jumps
15 Wall Balls
After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3-5 Rounds
For the sandbag squat clean you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -
Part 2 is:
YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE
So if you got 4 rounds + 3 Squat Cleans in Part 1 -
For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.
Use the same weight, subs, and modifications as you did in Part 1.
Score: Time
Goal: 6-8 Min
If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!
The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.
Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.
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.
SQUAT - 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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.