FRIDAY 12/18/2020
Reps for the different versions vary a bit today. Make sure to read the full description!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, LOWER BACK RELEASE
* 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
Total Body Dumbbell Warm Up
WORKOUT
5 Rounds
Each Round is:
4 Dumbbell Man Makers
18 Box Jump Overs
4 Dumbbell Man Makers
Rest 1 Minute Between Rounds
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX+ Men/Women: 6 Man Makers / 24 Box Jump Overs / 6 Man Makers Each Round (Goal Times are the Same)
Score: Slowest Round ONLY
Goal: 3:00-4:00
**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??
Break down each round to something like this: 1:00 for 4 man makers, 1:00 for box jump overs, 1:00 for 4 man makers.
You don't have to sprint on the box jump overs but do try to find a pace/rhythm that you can hit at least 10 if not all 18 without stopping to rest.
For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
PROGRAM B
WARM UP
Box Jump Warm Up
General Barbell Warm Up
WORKOUT
5 Rounds
Each Round is:
4 Barbell Man Makers
6 Burpees
18 Box Jump Overs
6 Burpees
4 Barbell Man Makers
Rest 1 Minute Between Rounds
RX Men: 95-115# / 22-24" Box
RX Women: 65-75# / 18-20" Box
RX+ Men/Women: 6 Barbell Man Makers / 8 Burpees / 24 Box Jump Overs (and back down of course) Each Round (Goal Times are the Same)
Score: Slowest Round ONLY
Goal: 3:00-4:00
**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??
Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.
Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.
1 BARBELL MAN MAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
Take out the push up or elevate the hands if you need to.
For the box jump overs, choose a height that you are comfortable with. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - find something to jump over or do step up overs
PROGRAM C
WARM UP
Box Jump Warm Up
Sandbag General Warm Up
WORKOUT
5 Rounds
Each Round is:
5 Sandbag Man Makers
18 Box Jump Overs
5 Sandbag Man Makers
Rest 1 Minute Between Rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Suggested Box Height:
Men: 22-24"
Women: 18-20"
RX+ Men/Women: 7 SB Man Makers / 24 Box Jump Overs / 7 SB Man Makers Each Round (Goal Times are the Same)
Score: Slowest Round ONLY
Goal: 3:00-4:00
**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??
Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.
Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.
1 SANDBAG MAN MAKER =
BURPEE DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground. Stand up all the way. Then bring the bag back to below the knee but not all the way to the ground. Keep the knees slightly bent and the chest up. Pull the bag to the chest with the elbows going back then lower back to below the knee. Stand.
For the hang squat clean bring the bag to the hips. Heels are down and arms are straight. Dip slightly by bending the knees and hinging slightly at the hips. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast. Shrug the shoulders and then keeping the bag close to the body pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position. Butt lower than knees, heels down, chest up.
Stand aggressively from that squat position, using the legs to drive the sandbag overhead! Fully extend your arms over your head with the biceps by the ears!
For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.
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.