SATURDAY 08/28/2021
Reps vary between versions 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): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps vary between versions today
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
12 Dumbbell Deadlifts
12 Dumbbell Shoulder to Overhead
12 Weighted Sit Ups
Suggested Weight
Men: 40# DBs / 25-40# Sit Up
Women: 25# DBs / 15-25# Sit Up
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
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
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps vary between versions today
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
8 Barbell Deadlifts
8 Shoulder to Overhead
12 Weighted Sit Ups
Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up
Extra Challenge
Men: 135-155#
Women: 85-105#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary between versions today
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
8 Sandbag Over the Shoulder
12 Side to Side Sandbag Push Press
8 Sandbag Sit Ups
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Use a heavier bag for sandbag over shoulder if you have one.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The sandbag sit ups are going to take up the bulk of the time for each round. You want to finish those 8 reps in 45 seconds or less! That means moving steadily through them with maybe one short break. If you need to you can reduce the reps or go with a DB sit up to knock them out in that time. Try to keep your transitions smooth between sandbag over shoulder reps. Turn around as soon as the sandbag goes over your shoulders and start getting set up for the next rep. Spend some time in the warm up practicing the side to side presses since they can be kind of awkward.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull
SIDE TO SIDE PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
TEAM VERSION
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
18 Minute AMRAP
(As Many Rounds and Reps As Possible in 18 Minutes)
In teams of 2:
Partner 1: 8 Barbell Deadlifts
Partner 2: 8 Barbell Deadlifts
Partner 1: 8 Shoulder to Overhead
Partner 2: 8 Shoulder to Overhead
Same Time: 12 Weighted Sit Ups
Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up
Extra Challenge
Men: 135-155#
Women: 85-105#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
So, one person works at a time on the deadlifts and shoulder to overhead movements. Then, both partners do 12 sit ups each, at the same time.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
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
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)