THURSDAY 12/24/2020
12 DAYS OF CHRISTMAS!!
This workout goes the same way the song does...1 - 2,1 - 3,2,1 - 4,3,2,1 - etc. Get it! Have fun!
ACCESSORY WORKOUTS…ARE PROB NOT NECESSARY TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW OR HIPS
* 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
Full Body Simple Warm Up
WORKOUT
1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (No Push Up/3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
This will probably take a while!
SO again - the way this works...
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.
Keep adding the next movement until you get through them all in that fashion!
See videos for all movement demos and choose the appropriate weight to move with good technique!!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
This MIGHT take a while!
Ok so once again this goes just like the song -
1 Squat Clean Thruster
Then 2 Squat Snatch - 1 Squat Clean Thruster
Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster
Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster
Keep going until you get through them all!
Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.
Sub option - if you aren't ready for squat snatches you may sub overhead squats! If those aren't happening change that to a back squat.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
1 Sandbag Burpee + Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges (Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
This will probably take a while!
SO again - the way this works...
You do 1 Sandbag Burpee Squat Clean Thruster.
Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Keep adding the next movement until you get through them all in that fashion!
See videos for all movement demos and choose the appropriate weight to move with good technique!!
Enjoy!
There are SO MANY movements in today's workouts. Pay attention to how YOUR body is feeling today and make the adjustments that you need to honor the season you're in right now as well as you long term goals. It's ok to customize this as much as you need with any of the movements from the Mama Modifications Movement Library on the Members Only website. If you need to repeat a movement or skip one, that's ok too! Have fun and get some good movement in today!