Please not the variance in reps between the different versions today!

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): GYMNASTICS
POST(best after the main workout): POWER
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS & PSOAS STRETCH
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

PROGRAM A

WARM UP
BOX JUMP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 DB Power Cleans
8 Box Jump Overs

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge:
Men: 50# DBs / Increase Box Jump Overs to 10
Women: 35# DBs / Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. 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. Land with the entire foot on the box and remember you can always adjust the height!

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!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM B

WARM UP
BOX JUMP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

4 Power Cleans
8 Box Jump Overs

No Specific Weight Today. Your score will be the weight you choose.

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge:
Men/Women: Increase Box Jump Overs to 10

Score: Weight used for power cleans.

Goal: Choose a weight that will challenge you, but will allow you to finish all 12 minutes within the time window.

COACHES NOTES
At 0:00, complete 4 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 4 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Note that the power clean reps are lower in this version and the score is the weight you choose. Choose a weight that you could do all 4 power cleans unbroken in the first several rounds but that you might have to break up in the back half of the workout. You don't have to go unbroken at first but you should be able to if you wanted to. Make sure you get at least 15-20 seconds to rest between rounds for the first 4-5 minutes.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just drop the weight a bit and keep going so no matter what, you are working for 12 minutes.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. 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. Land with the entire foot on the box and remember you can always adjust the height!

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!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 Sandbag Power Cleans
8 Box Jump Overs

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

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge: Men/Women: Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Lower reps to 4
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. 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. Land with the entire foot on the box and remember you can always adjust the height!

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!

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

Power/Hang Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

Box Jump

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.