FRIDAY 10/08/2021
CALLIE WORKOUT!
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
POST(best after the main workout): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
DUMBBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Inverted/Ring/TRX Rows
*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50#+ DBs
Women: 35#+ DBs
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
Happy Belated Birthday Callie Wolf!!!
Make sure you watch the demo video for this one folks!
Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.
DUMBBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges
Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.
Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.
Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.
Modify this to a . You can also switch the lunges to DB step ups if it feels better.
CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Shoulder Racked Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups
LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
BARBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Inverted/Ring/TRX Rows
*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges
Suggested Weight
Men: 75# Barbell
Women: 55# Barbell
Extra Challenge
Men: 95#+ Barbell
Women: 65#+ Barbell
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
Happy Belated Birthday Callie Wolf!!!
Make sure you watch the demo video for this one folks!
Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.
BARBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges
Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.
Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.
Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.
CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
SANDBAG CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Inverted/Ring/TRX Rows
*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
Happy Belated Birthday Callie Wolf!!!
Make sure you watch the demo video for this one folks!
Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.
SANDBAG WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges
Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.
Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.
Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.
CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups
LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows
Wolf Complex
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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge 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. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift verion to simplify things a bit more!
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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