THURSDAY 12/17/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER
* 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
Upper Body Dumbbell Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 DB Push Press
15 Sit Ups
30 Double Unders / DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+Men: 50# DBs / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 35# DBs / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
Mamas switch to dead bugs, ball slams or check out Mama Modifications below!
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 45 seconds or less 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
Upper Body Barbell Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Push Press
15 Sit Ups
30 Double Unders / Hop Overs
RX Men: 95#
RX Women: 65#
RX+Men: 115#+ / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 75#+ / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
Mamas switch to dead bugs, ball slams or check out Mama Modifications below!
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 45 seconds or less 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
Upper Body Dumbbell Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Sandbag Push Press
15 Sit Ups / Sandbag Supine Toe Touches
30 Double Unders / Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+Men/Women: Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!
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.
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
Mamas switch to dead bugs, ball slams or check out Mama Modifications below!
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 45 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
JERK/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.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)