THURSDAY 10/21/2021
Reps vary between programs 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): 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: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, QUAD FOAM ROLL DAILY TUNE UP
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps vary between programs today!
5 Rounds
20 Alternating Hang Dumbbell Snatches
20 Box Jumps
200m Run
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 13:00-18:00
COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang dumbbell snatches, go with a load that you can do at least 10 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the run but make sure you can complete the distance in a minute or less each round.
ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. Alternate hands with each rep for these so you end up doing 10 per arm per round.
CUSTOMIZATIONS
Lighter Weight
10 on one arm, then 10 on the other
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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
PROGRAM B
WARM UP
SNATCH WARM UP
BOX JUMP WARM UP
WORKOUT
Reps vary between programs today!
5 Rounds
15 Barbell Hang Power Snatches
20 Box Jumps
200m Run
*Can also do 15 Sandbag Hang to Overhead with this version!
Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box
Extra Challenge
Men: 95#+
Women: 65#+
Score: Total Time
Goal: 13:00-18:00
COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang power snatches, go with a load that you can do at least 5-8 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the run but make sure you can complete the distance in a minute or less each round.
BARBELL HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
CUSTOMIZATIONS
Go lighter
Sandbag Hang to Overhead
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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
PROGRAM C
WARM UP
SNATCH WARM UP
BOX JUMP WARM UP
WORKOUT
Reps vary between programs today!
5 Rounds
15 Barbell Hang Power Snatches
20 Box Jumps
Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)
*Can also use dumbbells as seen in Program A or even 15 Sandbag Hang to Overhead!
Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box
Extra Challenge
Men: 95#+
Women: 65#+
Score: Total Time
Goal: 13:00-18:00
COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang power snatches, go with a load that you can do at least 5-8 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the row/bike but make sure you can hit your calorie target in a minute or less each round.
BARBELL HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
CUSTOMIZATIONS
Go lighter
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.
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.