THURSDAY 08/12/2021
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): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, CHEST OPENER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2 Rounds
40 Dumbbell Hop Overs
30 Push Up + Pull Across
20 Double Dumbbell Snatch
10 Single Arm Devil Press Right
10 Single Arm Devil Press Left
Suggested Weight
Men: 40#
Women: 25#
Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Minutes)
Score: Total Time
Goal: 11-16 Minutes
COACHES NOTES
The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Break up the push up + pull across into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. Keep your chest up in the snatches. The more aggressive you are with the fast stand up portion, the easier the weight will go up. Make sure you are breathing throughout the devil press movement. It's easy to hold your breath during the burpee part if you aren't paying attention.
You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 30 (15 per arm)
Kettlebell Swings
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
2 Rounds
40 Barbell Hop Overs
30 Push Up + Pull Across
20 Power Snatch
10 Single Arm Devil Press Right
10 Single Arm Devil Press Left
Suggested Weight
Men: 75-95# Bar
Women: 55-65# Bar
Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Minutes)
Score: Total Time
Goal: 11-16 Minutes
COACHES NOTES
See the customizations below for no-dumbbell options. The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Jumping over the bar, you may need to break up the reps once or twice. Set yourself so they take a minute or less. Break up the push up + pull across into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. Choose a weight on the power snatches that you can complete the 20 reps in 2-3 sets for both rounds. Make sure you are breathing throughout the devil press movement. It's easy to hold your breath during the burpee part if you aren't paying attention.
You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!
BARBELL HOP OVER
Stand next to your barbell and hop laterally, 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/skip instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Plate Push Up and Over
Push Up + Taps
BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
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
20 Plate Burpees
Burpee Kettlebell Swing
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2 Rounds
40 Sandbag Hop Overs
30 Push Up + Lateral Drag
20 Sandbag Ground to Overhead
20 Sandbag Burpee
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Min)
Score: Total Time
Goal: 11-16 Minutes
COACHES NOTES
Feel free to mix and match elements from other versions in with the sandbag. The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Break up the push up + lateral drag into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. The more aggressive you are with the fast stand up portion of the ground to overhead, the easier the weight will go up. Make sure you are breathing throughout the sandbag burpees. It's easy to hold your breath during the burpee part if you aren't paying attention.
You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral 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
Reduce the reps if working with a heavier bag.
Sandbag High Pulls
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
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
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
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.