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.

  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, MORNING COFFEE
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Dumbbell Power Cleans
12 Alternating Dumbbell Front Rack Lunges
12 Box Jumps
10 Dumbbell Power Cleans
10 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
8 Dumbbell Power Cleans
8 Alternating Dumbbell Front Rack Lunges
8 Box Jump
6 Dumbbell Power Cleans
6 Alternating Dumbbell Front Rack Lunges
6 Box Jump
4 Dumbbell Power Cleans
4 Alternating Dumbbell Front Rack Lunges
4 Box Jumps
2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

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

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Barbell Power Cleans
12 Alternating Barbell Front Rack Lunges
12 Box Jumps
10 Barbell Power Cleans
10 Alternating Barbell Front Rack Lunges
10 Box Jumps
8 Barbell Power Cleans
8 Alternating Barbell Front Rack Lunges
8 Box Jump
6 Barbell Power Cleans
6 Alternating Barbell Front Rack Lunges
6 Box Jump
4 Barbell Power Cleans
4 Alternating Barbell Front Rack Lunges
4 Box Jumps
2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

12 Sandbag Power Cleans
12 Alternating Sandbag Front Rack Lunges
12 Box Jumps
10 Sandbag Power Cleans
10 Alternating Sandbag Front Rack Lunges
10 Box Jumps
8 Sandbag Power Cleans
8 Alternating Sandbag Front Rack Lunges
8 Box Jump
6 Sandbag Power Cleans
6 Alternating Sandbag Front Rack Lunges
6 Box Jump
4 Sandbag Power Cleans
4 Alternating Sandbag Front Rack Lunges
4 Box Jumps
2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the box height. You likely won't be able to adjust the weight of your bag so if you think this will take a lot longer than the goal time range, consider starting and/or ending with the round of 10 reps. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

SANDBAG FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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.

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.

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.