FRIDAY 07/23/2021
Scores for Program A will appear way lower than B and C - due to the way the rounds work for both versions.
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-POWER
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: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
12 Wall Balls
6 Single Arm Devil Press Right
12 Wall Balls
6 Single Arm Devil Press Left
Suggested Weight
Men: 40# DB / 18-20# Ball
Women: 25# / 13-15# Ball
Extra Challenge
Men: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.
Women: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
We are looking at a round every 2-3 minutes in this version. Choose a weight (if possible) and target height on the wall balls that you think you can complete 12 reps in 1-2 sets the whole way. Make sure you are not holding your breath in the burpee portion of the single arm devil presses. Take the time to set up properly before the ground to over head portion.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
No Balls - No Bells Version
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
12 Empty Barbell Thrusters
6 Plate Burpees
Suggested Weight
Men: 45# Bar / 35-45# Plate
Women: 35# / 25# Plate
Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-10 Rounds
COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. To hit the goal, we are shooting for a pace of roughly one round every 1:10-1:30. So, basically unbroken the whole way. If the empty bar is going to be too heavy for that, go with a plate thruster or single dumbbell. Pro tip for the plate burpees: Prop one side of your plate on another small plate or object about an inch high so you can easily grip the plate when it is time to take it overhead.
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
Plate Thruster
Single Dumbbell Thruster
PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
CUSTOMIZATIONS
Regular Burpee
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
12 Side to Side Sandbag Thrusters
6 Sandbag Burpee
Suggested Weight
Men: 40-60#
Women: 25-45#
Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. If you don't think that with the loading of your bag, you will be able to do 12 thrusters in 1-2 sets each time, reduce the reps to 8-10. Make sure you are not holding your breath in the sandbag burpees, especially when going to the floor or coming up off the floor.
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 sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.
CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters
SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand 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
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Devil Press
If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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.
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.