TUESDAY 05/25/2021
Reps vary for this workout so be sure to read the full written description of whichever version you choose!
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
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, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND
PROGRAM A
WARM UP
SQUAT WARM UP
SHOULDER WARM UP
WORKOUT
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
9 Burpees Over Dumbbells
9 Single Arm DB Thrusters, Right
9 Single Arm DB Thrusters, Left
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. The thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks. Pick a weight that you can knock out each side of the thrusters in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.
LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
SINGLE ARM DUMBBELL THRUSTER
Hold a single dumbbell on your shoulder with the elbow high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DB on the shoulder and elbow high. Stand hard and fast to pop the DB off of the body. Press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears. Lower the dumbbell back to your shoulder before descending into the squat for the next rep.
CUSTOMIZATIONS
Reduce reps to 6 right/6 left
Go lighter
12 Single DB Thrusters total per round (held with two hands)
PROGRAM B
WARM UP
SQUAT WARM UP
OVERHEAD WARM UP
WORKOUT
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
9 Burpees Over Barbell
12 Thrusters
Suggested Weight
Men: 65#
Women: 45#
Extra Challenge
Men: 75#+
Women: 55#+
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of tha gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
9 Burpees Over Sandbag
12 Sandbag Side to Side Thrusters
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of the gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.
LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the bag straight up to lock out overhead then lower it down on to the opposite shoulder.
CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters
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
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.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.