THURSDAY 11/25/2021
This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!
For Time:
3 Rounds
Run 400 Meters
21 Dumbbell Thrusters
Rest 3 Min
3 Rounds
Run 300 Meters
15 Dumbbell Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 Dumbbell Thrusters
Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs
**Could also do this version with a sandbag!
Extra Challenge
Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs
(So for Extra Challenge you just go up in weight for each new 3 round section)
If you don't have the dumbbell inventory to do that with - just use heavier dumbbells for the whole thing.
Score: Total Time
Goal: Under 30 Minutes
COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.
If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!
For Time:
3 Rounds
Run 400 Meters
21 Barbell Thrusters
Rest 3 Min
3 Rounds
Run 300 Metes
15 Barbell Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 Barbell Thrusters
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for Extra Challenge you go up in weight for each new 3 Round section)
Score: Total Time
Goal: Under 30 Minutes
COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.
If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!
For Time:
3 Rounds
21 Cal Row/Bike
21 Thrusters
Rest 3 Min
3 Rounds
15 Cal Row/Bike
15 Thrusters
Rest 3 Min
3 Rounds
9 Cal Row/Bike
9 Thrusters
Suggested Weight
Men: 75#
Women: 55#
**Could also do this version with dumbbells or even a sandbag!
Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for Extra Challenge you go up in weight for each new 3 Round section)
Score: Total Time
Goal: Under 30 Minutes
COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 5 years old now and we can't change it for anyone who may have made it tradition. So enjoy!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Run/Jog
If you're trying to manage the pressure on your 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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.