FRIDAY 04/02/2021
This workout has 2 parts and 2 scores! Enjoy!
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): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, SHOULDERS FLOW
PROGRAM A
WARM UP
PULL UP WARM UP
SHOULDER WARM UP
WORKOUT
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Pull Ups / Bent Over Rows
7 DB Push Press
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Rest 3 Minutes Before Part 2
Part 2
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings
Suggested Weight Men: 40# DBs / 40-55# KB
Suggested Weight Women: 25# DBs / 25-35# KB
Extra Challenge Men: 50# DBs / 10 Reps of All Movements
Extra Challenge Women: 35# DBs / 10 Reps of All Movements
Score 1: Total Number of Completed Rounds + any AddItional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps
Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds
COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.
Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
KB/DB 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!
CUSTOMIZATION
Eye Level Swing
PROGRAM B
WARM UP
PULL UP WARM UP
OVERHEAD WARM UP
WORKOUT
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Pull Ups / Bent Over Rows
7 Push Press
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Rest 3 Minutes Before Part 2
Part 2
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings
Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB
Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements
Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps
Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds
COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.
Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
KB/DB 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!
CUSTOMIZATION
Eye Level Swing
PROGRAM C
WARM UP
PULL UP WARM UP
OVERHEAD WARM UP
WORKOUT
GLORY DAYS!!!
Part 1
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Bar or Ring Muscle ups
7 Push Press / Handstand Push Ups
Rest 3 Minutes Before Part 2
Part 2
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings
Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB
Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements
Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps
Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds
COACHES NOTES
Glory Days Option! Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. The muscle ups should take no more than :45 every time. Choose a load on the push presses you can go unbroken most, if not all the way. If you go with handstand push ups, depending on your proficiency, you might want to break them up early. They shouldn't take more than :40 seconds each time, 1-2 sets is ideal. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.
Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up,
Band Assisted
Foot Assisted
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
KB/DB 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!
CUSTOMIZATION
Eye Level Swing
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Overhead 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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
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.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)