This one is a THROWBACK to a similar workout we did in 2017! #blamejulian

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
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, COUCH STRETCH
POST: QUADS/IT BAND, HIPS 2.0

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken DB Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 40# DBs / 40-55# KB/DB Swings
Women: 25# DBs / 25-35# DB/DB Swings

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 Minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

Remember you can also customize to a single dumbbell thruster if you only have one pair and 30 reps is going to be really broken up.

THRUSTERS
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATIONS
Lighter weight
Single Dumbbell Thrusters

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 75# Bar / 40-55# KB/DB
Women: 55# Thrusters / 25-35# KB/DB

Extra Challenge:
Men: 95# Thrusters
Women: 65# Thrusters

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

THRUSTERS
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATIONS
Lighter weight

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Unbroken Sandbag Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

KB/DB Swing:
Men: 40-55#
Women: 25-35#

Total Time (including additional burpees if you got some)

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load (if possible) you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

If you are working with a really heavy bag and can't adjust the weight, consider lowering the thruster reps to something that won't be really broken up.

THRUSTERS
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATIONS
Lower the reps to something you can do in at most 2 sets.

KB/DB SWINGS
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

Thruster/Squat+Press

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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.