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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, GENTLE UPPER BODY RECOVERY

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

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
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Plate Burpees

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Sandbag Burpee

Suggested Weight
Men: 45# Plate
Women: 25# Plate

Extra Challenge
Men/Women: Increase Pull Up Reps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the plate burpees, it will be really helpful to have a smaller plate or other object you can use as a wedge so you can easily get your fingers under the plate as you transition from the ground to overhead. Remember to keep the chest up and knees bent as you set up coming out of the burpee.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

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
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)

12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Plate Burpee or Sandbag Burpee

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

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

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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.

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!