SATURDAY 05/08/2021
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
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SHOULDERS FLOW, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
200 Meter DB/KB Farmer Carry
30 Alternating Shoulder Press
30 Burpees
200 Meter DB/KB Farmer Carry
20 Alternating Shoulder Press
20 Burpees
200 Meter DB/KB Farmer Carry
10 Alternating Shoulder Press
10 Burpees
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Time
Goal: 10-15 Minutes
COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that you can complete 20-30 reps of within a minute. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups
ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
Elevated Burpee
No Push Up Burpee
PROGRAM B
WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
200 Meter Front Rack Carry
20 Barbell Shoulder Press
30 Burpees
200 Meter Front Rack Carry
15 Barbell Shoulder Press
20 Burpees
200 Meter Front Rack Carry
10 Barbell Shoulder Press
10 Burpees
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115#
Extra Challenge Women: 75#
Score: Time
Goal: 10-15 Minutes
COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your arms, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 14-20 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.
FRONT RACK CARRY
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, reduce weight or go to a back rack carry.
CUSTOMIZATIONS
Lighter weight
Back Rack Carry
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
Elevated Burpee
No Push Up Burpee
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
30 Sandbag Shoulder Press
30 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
20 Sandbag Shoulder Press
20 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
10 Sandbag Shoulder Press
10 Burpees
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Time
Goal: 10-15 Minutes
COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your working arm, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 20-30 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.
SANDBAG SUITCASE CARRY
Start holding the sandbag in one hand at your side like a suitcase. Keep the chest up and resist the urge to lean away from the bag. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a bear hug or back rack carry.
CUSTOMIZATIONS
Bear Hug Carry
Back Rack Carry
SANDBAG SHOULDER PRESS
Start with sandbag on one shoulder or on biceps with elbows high. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bag straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bag and lower with control back to the shoulders.
CUSTOMIZATIONS
Reduce reps
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
Elevated Burpee
No Push Up Burpee
TEAM VERSION
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
Partner 1:
200 Meter DB/KB Farmer Carry
Partner 2:
20 Alternating Shoulder Press
Max Burpees
SWITCH
Partner 1:
20 Alternating Shoulder Press
Max Burpees
Partner 2:
200 Meter DB/KB Farmer Carry
*All of that is one round. So you'll each carry, press, and do burpees 3 times.
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Reps of Burpees from BOTH Partners
Goal: 90-150 Reps
COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that allows you to get those 20 reps done in 0:40-1:00. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 15-25 reps each round (30-50 combined with your partner!)
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups
ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
Elevated Burpee
No Push Up Burpee
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
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.
Burpee
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