ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW OR COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
10 Alternating Hang Dumbbell Snatch
2 Wall Walks

Rest 2 Minute Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50# DBs / 3 Wall Walks
RX Plus Women: 35# DBs / 3 Wall Walks

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the single DB Hang Power Snatches you will 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. You will alternate hands with each rep for these so you end up doing 5 per arm per round.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
6  Hang Power Snatch
2 Wall Walks

Rest 2 Minute Between Rounds

RX Men: 75-95#
RX Women: 55-65#

RX + Men: 115#+ / 3 Wall Walks
RX + Women: 75#+ / 3 Wall Walks

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the 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.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
8 Sandbag Hang to Overhead
2 Wall Walks

Rest 2 Minute Between Rounds

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+: 3 Wall Walks Per Round

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

FRONT RACK LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps