THURSDAY 05/20/2021
This workout has two parts and two scores!!!
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): SOGO-BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
PART 1
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
3 Burpees
6 Box Jumps
9 Dumbbell Squats
Rest 3 Minutes before Part 2
PART 2
Repeat your SCORE from PART 1 but this time, do it FOR TIME.
(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)
Suggested Weight Men: 40-50# DBs
Suggested Weight Women: 25-35# DBs
Extra Challenge Men/Women: Increase reps to 6/9/12
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30
COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!
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
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
PART 1
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
3 Burpees
6 Box Jumps
9 Barbell Front Squats
Rest 3 Minutes before Part 2
PART 2
Repeat your SCORE from PART 1 but this time, do it FOR TIME.
(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men/Women: Increase reps to 6/9/12
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30
COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!
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
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
PART 1
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
3 Burpees
6 Box Jumps
9 Sandbag Front Squats
Rest 3 Minutes before Part 2
PART 2
Repeat your SCORE from PART 1 but this time, do it FOR TIME.
(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Men/Women: Increase reps to 6/9/12
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30
COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!
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
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
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
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.