TUESDAY 02/02/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY - POWER
POST(best after the main workout): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, CHEST OPENER
PROGRAM A
WARM UP
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
5 Push Up + Renegade Rows
10 Box Jump Overs
15 Deadlifts
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-11 Rounds
We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute.
PUSH UP + RENEGADE ROW
1 rep = 1 push up + row right + row left.
For the push up, keep a rigid body position with belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to push up + taps.
You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. 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, go with step up and overs.
DEADLIFTS
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
PROGRAM B
WARM UP
Lower Body Barbell Warm Up
Box Jump Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
6 Push Up + Up and Over
10 Box Jump Overs
12 Barbell Deadlifts
RX Men: 135#
RX Women: 95#
RX+ Men: 155-185#
RX+ Women: 105-125#
**May also choose to do the push up + renegade row option with dumbbells for that part and the barbell for the deadlifts.
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-11 Rounds
We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute and be performed in 1-2 sets. Note the rep differences in this version.
PUSH UP + UP AND OVER
1 rep = 1 push up + 1 up and over.
Plant your hands next to a stack of plates or other object 4-6 inches high. Get crazy with a med ball if you want!
First, do a push up. Keep a rigid body position with belly tight.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the up and over, stay in the plank/top of the push up. Walk your hands up on to the object, then over to the opposite side.
Customize with knee push ups then to plank for the up and over. You could also do push up + taps.
BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. 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, go with step up and overs.
DEADLIFTS
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
PROGRAM C
WARM UP
Sandbag Lower Body Warm Up
Box Jump Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
5 Push Up + Lateral Drag
10 Box Jump Overs
10 Sandbag Over the Shoulder
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
**If you have a heavier sandbag or D-Ball you want to throw around today - lower reps to 7-8 and do regular push up + renegade rows with DBs - or push up + drag with a lighter bag.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-11 Rounds
We are shooting for roughly 1:30-2:00 per round on this one. Over the shoulders should take less than a minute. You may need to adjust the reps if working with a heavier bag. Note the rep differences in this version.
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Repeat on the other side. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + drag = 1 rep.
Customize with knee push ups then to plank for the drag. You could also do push up + taps.
BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. 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, go with step up and overs.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
PUSH UP + RENEGADE ROW/TAPS - 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 taps or bent over rows, 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.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.