THURSDAY 05/13/2021
Take note! The dumbbell overhead lunges today are with a single dumbbell held in both hands.
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)
5 Burpees
10 Single-Dumbbell Overhead Lunges (one dumbbell held with both hands)
10 Burpees
20 Single-Dumbbell Overhead Lunges
15 Burpees
30 Single-Dumbbell Overhead Lunges
...
Continue adding 5 burpees and 10 lunges until 20 minutes are up!
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB
Extra Challenge Women: 35# DB
Extra Challenge Fun Option: Wear a Weight Vest
Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)
Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)
COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps
20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. The single DB variation requires a pretty narrow grip and demand for shoulder mobility, so know that you can customize to a lighter, single arm version if you need to. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.
SINGLE DUMBBELL OVERHEAD LUNGES
You will only need one dumbbell, one hand on each side, arms locked out with biceps by the ear. Keep the belly tight and press up!!
Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunge
Weighted Step Ups (NOT Overhead)
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
No Push Up Burpee
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)
5 Burpees
10 Plate Overhead Lunges
10 Burpees
20 Plate Overhead Lunges
15 Burpees
30 Plate Overhead Lunges
...
Continue adding 5 burpees and 10 lunges until 20 minutes are up!
Suggested Weight Men: 45# Plate
Suggested Weight Women: 25# Plate
Extra Challenge Fun Option: Wear a Weight Vest
Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)
Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)
COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps
20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.
PLATE OVERHEAD LUNGES
Hold a plate supported by both hands overhead, arms locked out with biceps by the ear. Keep the belly tight and press up!!
Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
CUSTOMIZATIONS
Plate Hug Lunge
Plate Hug Step Ups
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
No Push Up Burpee
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
The goal varies for this version as the sandbag may be heavier than the other programs' equipment options!
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)
5 Burpees
10 Sandbag Overhead Lunges
10 Burpees
20 Sandbag Overhead Lunges
15 Burpees
30 Sandbag Overhead Lunges
...
Continue adding 5 burpees and 10 lunges until 20 minutes are up!
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Fun Option: Wear a Weight Vest
Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)
Goal: 200-300 Reps (Somewhere in the neighborhood of the round of 25 burpees)
COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps
20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.
SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.
CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups
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
No Push Up Burpee
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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