THURSDAY 11/11/2021
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-SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
18 Min AMRAP (As Many Rounds and Reps As Possible in 18 Minutes)
12 Burpees
15 Dumbbell Hang Power Cleans
18 Box Jump Overs
Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Choose a weight on the hang power cleans that you can complete all 15 reps in 1-2 sets the whole way through. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swings
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
18 Min AMRAP (As Many Rounds and Reps As Possible in 18 Minutes)
12 Burpees
15 Barbell Hang Power Cleans
18 Box Jump Overs
Suggestions
Men: 75# | 20-24"
Women: 55# | 16-20"
Extra Challenge
Men: 95-115#
Women: 65-75#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Choose a weight on the hang power cleans that you can complete all 15 reps in 1-2 sets the whole way through. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swing
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
18 Min AMRAP (As Many Rounds and Reps As Possible in 18 Minutes)
12 Burpees
15 Sandbag Hang Power Cleans
18 Box Jump Overs
Suggestions
Men: 50-70# | 20-24"
Women: 25-45# | 16-20"
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are shooting for 2-3 minute rounds here today. Try to find a smooth pace on the burpees and remember to breathe, notice if you are ever holding your breath in the middle of the movement. Try to complete all 15 reps of the hang power cleans in 1-2 sets the whole way through. For heavier bags you may need to break it up more but if they are taking longer than a minute, drop the reps down to 10-12. The box jump overs are going to eat up a lot of time so try to find a good rhythm. Don't stray too far from the box when stepping or jumping down to the other side. Land, turn, and get going on the next rep!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.
Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
CUSTOMIZATIONS
Hang to High Pull
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Hang Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.
KB Swing
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.