FRIDAY 06/04/2021
Reps vary for the different versions of the workout today!
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS 2.0, CALVES/ANKLES
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
35 Dumbbell Hop Overs / Double Unders
25 KB/DB Swings
15 Weighted Sit Ups
Suggested Weight
Men: 40-55# KB/DB - 20-40# Weighted Sit Up
Women: 25-35# KB/DB - 15-25# Weighted Sit Up
Extra Challenge
Men: Go Faster
Women: Go Faster
Score: Total Time
Goal: 9-14 Min
COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the swings you think you can go unbroken most if not all the way. Switch to eye level if you need to. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The 15 sit ups should be unbroken and take 40 seconds at the most, so choose your weight carefully or go with regular sit ups!
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
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
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
PROGRAM B
WARM UP
PULL UP WARM UP
SNATCH WARM UP
WORKOUT
5 Rounds
35 Dumbbell Hop Overs / Double Unders
15 Hang Power Snatch
10 Toes to Bar / 15 Weighted Sit Ups
Suggested Weight
Men: 75# - 20-40# Weighted Sit Up
Women: 55# - 15-25# Weighted Sit Up
Extra Challenge
Men: Go Faster
Women: Go Faster
Score: Total Time
Goal: 9-14 Min
COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the power snatches you think you can go unbroken most if not all the way. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The toes to bar should take 30 seconds or less. If you go with weighted sit ups, they may take a bit longer but they should be unbroken so choose your weight carefully or go with regular sit ups!
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
CUSTOMIZATIONS
Go lighter
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
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
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
35 Sandbag Hop Overs / Double Unders
15 Sandbag Hang to Overhead
15 Sandbag Supine Toe Touches
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: Go Faster
Women: Go Faster
Score: Total Time
Goal: 9-14 Min
COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the hang to overhead you think you can go unbroken for at least the first 3 rounds. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The supine toe touches should take roughly 30 seconds, which means basically unbroken with whatever customization you choose.
SANDBAG HOP OVER
Stand next to the bag and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!