SATURDAY 05/15/2021
Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!
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): GYMNASTICS-SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: SI JOINT RELEASE, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
3 Rounds
4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
40 Alternating Single Arm Dumbbell Snatch
Rest 2 Minutes between Rounds
Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up
Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 6 per Round
Score: Total Time (including rest)
Goal: 15-21 Minutes
COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 8-10 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arm in getting that dumbbell overhead.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
- OR -
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
3 Rounds
4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Power Snatches
Rest 2 Minutes between Rounds
Suggested Weight Men: 75# / 20-40# Sit Up
Suggested Weight Women: 55# / 12-25# Sit Up
Extra Challenge Men: 95# (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 65# (snatches) / Increase Wall Walks to 6 per Round
Score: Total Time (including rest)
Goal: 15-21 Minutes
COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bar overhead.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
- OR -
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
3 Rounds
4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Sandbag Ground to Overhead
Rest 2 Minutes between Rounds
Suggested Weight Men: 50-70# / 20-40# Sit Up
Suggested Weight Women: 25-45# / 12-25# Sit Up
Extra Challenge Men/Women: Increase Wall Walk Reps to 6 per round
Score: Total Time (including rest)
Goal: 15-21 Minutes
COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
- OR -
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
12 Alternating Rounds
2 Wall Walks
15 Weighted Sit Ups / Alternating V-Ups
20 Alternating Single Arm Dumbbell Snatch
Partner 1 will complete an entire round while Partner 2 rests. Then they'll switch until they've both completed 6 rounds (12 total).
Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up
Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 3 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 3 per Round
Score: Total Time
Goal: 21-30 Minutes
COACHES NOTES
You're aiming for your round to take 1:45-2:30. With this version, you'll be getting more rest (compared to the work) than in the individual versions so we expect you to push the pace a bit more when it's your turn to go. Choose a wall walk variation that allows you to knock out those 2 reps in 20-30 seconds. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 0:45-1:15. Choose a weight for the snatches that you can do at least 10-12 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
- OR -
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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)
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.