MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Day after Thanksgiving - keeping it simple with the Program A single dumbbell workout!

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

12 Alternating Dumbbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Extra Challenge
Men: 50# DB
Women: 35# DB

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Barbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggested Weight
Men: 75# Barbell / 40# DB for Push Up + Pull Across
Women: 55# Barbell / 25# DB for Push Up + Pull Across

Extra Challenge
Men: 95# / 50# DB for Push Up + Pull Across
Women: 65# / 35# DB for Push Up + Pull Across

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. If you end up breaking into 2 sets in the later rounds, that's probably fine. We just don't want you going so heavy that you are breaking it up from the beginning. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Sandbag Ground to Overhead
8 Push Up + Lateral Drag

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. For the ground to overhead, you can release the bag on the way down between each rep. Just make sure that you set right back up as soon as the bag hits the ground. And, focus on a really solid set up position for each rep. For the push up + lateral drag, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and dragging across.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.