FRIDAY 01/01/2021
Happy New Year!
We are so pumped to be starting a brand new year with all of you! This workout is "KIND OF" a re-test. However - normally we go from 10-1. This way - 1-10 is a WHOLE new ball game!
Enjoy this signature SP New Years workout - with a plot twist!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: WARM UP FLOW, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
* 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
Total Body Dumbbell Warm Up
WORKOUT
1 DB Power Clean
1 DB Push Press/Jerk
1 Dumbbell Squat
1 DB Facing Burpee
2 DB Power Cleans
2 DB Push Press/Jerks
2 Dumbbell Squats
2 DB Facing Burpees
3 DB Power Cleans
3 DB Push Press/Jerks
3 Dumbbell Squats
3 DB Facing Burpees
Keep adding 1 rep of each until you complete:
10 DB Power Cleans
10 DB Push Press/Jerks
10 Dumbbell Squats
10 DB Facing Burpees
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: 13-18 Min
Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!
Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.
For the power clean, you'll take the dumbbells from the ground to your shoulders in one explosive movement. Set up with the DBs outside the feet, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.
Spin your elbows around the DBs and drop into a partial squat. Stand all the way to complete the rep.
For the push press/jerk the DBs are on the shoulders with elbows high and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the DBs pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
Customize with regular burpees or a no push up variation.
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
1 Power Clean
1 Push Press/Jerk
1 Back Squat
1 Bar Facing Burpee
2 Power Cleans
2 Push Press/Jerks
2 Back Squats
2 Bar Facing Burpees
3 Power Cleans
3 Push Press/Jerks
3 Back Squats
3 Bar Facing Burpees
Keep adding 1 rep of each until you complete:
10 Power Cleans
10 Push Press/Jerks
10 Back Squats
10 Bar Facing Burpees
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-95#
Score: Total Time
Goal: 13-18 Min
Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!
Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.
For the power clean, you'll take the bar from the ground to your shoulders in one explosive movement. Set up with the bar almost touching the shins, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.
Spin your elbows around the bar and drop into a partial squat. Stand all the way to complete the rep.
For the push press the bar is on the shoulders with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bar pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
For the bar facing burpees start facing your bar. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bar. Turn around and repeat!
Customize with regular burpees or a no push up variation.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
1 Sandbag Power Clean
1 Sandbag Push Press/Jerk
1 Sandbag Back Squat
1 Sandbag Facing Burpee
2 Sandbag Power Cleans
2 Sandbag Push Press/Jerks
2 Sandbag Back Squats
2 Sandbag Facing Burpees
3 Sandbag Power Cleans
3 Sandbag Push Press/Jerks
3 Sandbag Back Squats
3 Sandbag Facing Burpees
Keep adding 1 rep of each until you complete:
10 Sandbag Power Cleans
10 Sandbag Push Press/Jerks
10 Sandbag Back Squats
10 Sandbag Facing Burpees
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 13-18 Min
Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!
Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.
For the power clean, you'll take the bag from the ground to your shoulders in one explosive movement. Set up with the bag just in front of the toes, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.
Spin your elbows around the bag and drop into a partial squat. Stand all the way to complete the rep.
For the push press the bag is on the biceps with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bag pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.
For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the bag facing burpees start facing your bag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bag. Turn around and repeat!
Customize with regular burpees or a no push up variation.
POWER CLEAN - You can always go from the Hang position. 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.
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull