SATURDAY 11/21/2020
This workout has 2 parts and 2 separate scores! Use the same weight and customizations for both parts.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, CHEST OPENER
* 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
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
6 Pull Ups
9 Push Press
12 Air Squats
Rest 3 Min before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-9 Rounds
Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.
And don't try to game it for part 2!!!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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 the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Part 2:
Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).
Use the same weight and other customizations made for this part as well.
Score: Total Time for Part 2
Goal: 7-8 Min
Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.
If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!
PROGRAM B
WARM UP
Squat Warm Up
Pull Up Warm Up
Overhead Warm Up
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
6 Pull Ups
9 Push Press
12 Air Squats
Rest 3 Min before Part 2
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Strict Pull Up Option:
3-5 Strict Pull Ups per Round
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-9 Rounds
Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.
And don't try to game it for part 2!!!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Part 2:
Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).
Use the same weight and other customizations made for this part as well.
Score: Total Time for Part 2
Goal: 7-8 Min
Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.
If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!
PROGRAM C
WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up
WORKOUT
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
6 Pull Ups / Bent Over Slams
9 Sandbag Push Press
12 Air Squats
Rest 3 Min before Part 2
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-9 Rounds
Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.
And don't try to game it for part 2!!!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
If you choose bent over slams, set up with a solid forward hinge position, butt back, heels down. Hold that position while you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Part 2:
Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).
Use the same weight and other customizations made for this part as well.
Score: Total Time for Part 2
Goal: 7-8 Min
Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.
If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!
TEAM VERSION
WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up
WORKOUT
In Teams of 2 Complete:
20 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
In You Go - I Go Format
Partner 1 Completes:
6 Pull Ups
9 Push Press
12 Air Squats
Then
Partner 2 Completes:
6 Pull Ups
9 Push Press
12 Air Squats
One person does a FULL round while the other rests. Keep alternating back and forth
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
**Can also be done with barbell and sandbag options found in Program B/C
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 20-26 Rounds (10-13 Rounds - EACH)
You will have about as much time to rest as you will to work in this version. So turn it up when it's your turn! Your round should take no more than a minute. Shoot for 45 seconds.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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 the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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.
AIR 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.