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): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK & SHOULDER RELIEVER

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Dumbbell Hang Squat Cleans

*Can also do Sandbag Hang Squat Cleans!

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Barbell Hang Squat Cleans

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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 HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bless the souls who choose Bike/Row today! #ouch

4 Rounds

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Barbell Hang Squat Cleans

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the row/bike. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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 HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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.

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.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.