210514_Demo.mp4

210514_Programs.mp4

210514_Customizations.mp4

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): SOGO-BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Dumbbell Hang Squat Cleans

*Can also do Sandbag Hang Squat Cleans!

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Barbell Hang Squat Cleans

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bless the souls who choose Bike/Row today! #ouch

4 Rounds

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Barbell Hang Squat Cleans

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the row/bike. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

MAMA MODIFICATIONS

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.

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

210507_Demo.mp4

210507_PRograms.mp4

210507_Cust.mp4

Reps vary between versions for this workout so be sure to read through carefully!

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): OLY-POWER
  POST(best after the main workout): SOGO
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: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

7 Goblet Atlas Lunge
14 Eye Level KB/DB Swing
28 DB Hop Overs / Double Unders

Suggested Weight Men: 40-55# DB/KB
Suggested Weight Women: 20-35# DB/KB

Extra Challenge Men: 60-70# DB/KB
Extra Challenge Women: 40-55# DB/KB

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

GOBLET ATLAS LUNGE
One Goblet Atlas Lunge = Goblet Lunge Left + Goblet Lunge Right + Goblet Squat

Make sure the dumbbell or kettlebell is at the chest! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse 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.

Then, perform a squat with the DB/KB still at the chest. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Goblet Squat
Unweighted Lungester

EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

7 Rounds

7 Plate Hug Atlas Lunge
14 Eye Level KB/DB Swing - or - Plate Ground to Overhead
28 DB Hop Overs / Double Unders / Plate Up and Overs

Suggested Weight Men: 45# Plate / 40-55# DB/KB
Suggested Weight Women: 25# Plate / 20-35# DB/KB

Extra Challenge Men: 60-70# DB/KB for swings
Extra Challenge Women: 40-55# DB/KB for swings

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

PLATE HUG ATLAS LUNGE
One Plate Hug Atlas Lunge = Plate Hug Lunge Left + Plate Hug Lunge Right + Plate Hug Squat

Hug a plate to your chest. You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a plate hug squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Plate Hug Squat
Unweighted Lungester

EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

7 Rounds

7 Sandbag Bear Hug Atlas Lunge
10 Alternating Sandbag Hang to Shoulder
28 SB Hop Overs / Double Unders

**Can also do the KB/DB Swings option seen in Program A with this version - if you do, go with 14 reps!

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

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to complete all 7 reps in about a minute each time, in 1-2 sets. Drop the reps to 5 each round if you are working with a heavier bag. The hang to shoulders are going to feel a bit awkward at first but try to find a rhythm and grip that allows you to use your hips to generate the power. Again, drop the reps if you are working with a heavier bag. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

SANDBAG BEAR HUG ATLAS LUNGE
One Atlas Lunge = Bear Hug Lunge Left + Bear Hug Lunge Right + Bear Hug Squat

Hug the bag to your chest. You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a bear hug squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Reduce reps
2 Alternating Step Ups + 1 Bear Hug Squat
Unweighted Lungester

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

--OR--

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

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.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

210430_Demo.mp4

210430_Programs.mp4

210430_Cust.mp4

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.

EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, NECK AND SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters
Run 400 Meters
20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

20 Thrusters
Run 400 Meters
20 Thrusters

Rest 2 Min Between Rounds

Suggested Weight Men: 75#
Suggested Weight Women: 55#

Extra Challenge Men: 95#
Extra Challenge Women: 65#

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATION
Lighter weight

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters

Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with barbell or sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the row/bike in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster row/bike than you are used to.

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

210423_Demo.mp4

210423_Programs.mp4

210423_Customizations.mp4

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): SOGO - BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

10 Alternating Hang DB Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

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

Extra Challenge Men: 50# DB / 8 Box Jump Overs
Extra Challenge Women: 35# DB / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 10 alternating hang snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

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. You will alternate hands with each rep for these so you end up doing 5 per arm per round.

CUSTOMIZATIONS
Lighter Weight
10 Kettlbell Swings per round

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!

If you don't have a box, find another object like a bench or stack your dumbbell upright on one head and jump up and over it!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
SNATCH WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Hang Power Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

Suggested Weight Men: 75#
Suggested Weight Women: 55#

Extra Challenge Men: 95# / 8 Box Jump Overs
Extra Challenge Women: 65# / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang power snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

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 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

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Sandbag Hang to Overhead
6 Box Jump Overs

Rest 1 Min Between Sets

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

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang to overhead and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. If you are working with a heavier bag, it may actually feel better to release the bag on the way down and just do quick ground to overhead singles if lowering to the hang position is pulling on your low back. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

SANDBAG HANG TO OVERHEAD
Start 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!

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
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

MAMA MODIFICATIONS

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.

210416_Demo.mp4

210416_Programs.mp4

210416_Customizations.mp4

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): OLY-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: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

Run 200 Meters
12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Decrease calories

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

MAMA MODIFICATIONS

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.

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

210409_Demo.mp4

210409_Programs.mp4

210409_Customizations.mp4

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
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, PIGEON STRETCH
POST: CHEST OPENER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 DB Hang Squat Cleans

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

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. Choose a load on the hang squat cleans that you can complete 10 reps in 1-2 sets the whole way. Make sure you are keeping the DBs close to the body on the way up, avoid that swing curl, and that you stand up all the way before lowering the dumbbells from the shoulders. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans.

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 Hang Squat Cleans

Suggested Weight Men: 40# DB / 75-95# Bar
Suggested Weight Women: 25# DB / 55-65# Bar

Extra Challenge Men: 50# DB / 115# Bar
Extra Challenge Women: 35# DB / 75# Bar

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. Choose a load on the hang squat cleans that you can complete all the reps in 1-3 sets the whole way.

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Plate Push Up + Overs
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

12 Sandbag Push Up + Lateral Drag
10 Sandbag Hang Squat Cleans

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + lateral drag should take a minute or less. They may go faster at first and slow down in those later rounds. You may need to adjust the reps if you are working with a heavier bag. Pick a rep target before you start the workout that you can stay with for all 8 rounds. You should be able to compete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. For the hang squat cleans with the sandbag, it may actually feel more comfortable to pull the bag from the floor each time. So that is an option.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

SANDBAG HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat

MAMA MODIFICATIONS

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

210402_Demo

210402_Programs

210402_Customizations

This workout has 2 parts and 2 scores! Enjoy!

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): OLY-POWER
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, SHOULDERS FLOW

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Pull Ups / Bent Over Rows
7 DB Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 40# DBs / 40-55# KB
Suggested Weight Women: 25# DBs / 25-35# KB

Extra Challenge Men: 50# DBs / 10 Reps of All Movements
Extra Challenge Women: 35# DBs / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any AddItional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Lighter weight

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Pull Ups / Bent Over Rows
7 Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS
Lighter weight

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

GLORY DAYS!!!

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

3 Bar or Ring Muscle ups
7 Push Press / Handstand Push Ups

Rest 3 Minutes Before Part 2

Part 2

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Glory Days Option! Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. The muscle ups should take no more than :45 every time. Choose a load on the push presses you can go unbroken most, if not all the way. If you go with handstand push ups, depending on your proficiency, you might want to break them up early. They shouldn't take more than :40 seconds each time, 1-2 sets is ideal. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up,
Band Assisted
Foot Assisted

BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS
Lighter weight

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

MAMA MODIFICATIONS

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

210326_Demo

210326_Programs

210326_Customizations

SLIGHT difference in reps between versions 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): OLY
  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: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

12 Alternating DB Shoulder Press
16 DB Bent Over Row
20 DB Squats
Run 400 Meters

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

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.

CUSTOMIZATION
Single DB held in both hands

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Run 400 Meters

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115#+
Extra Challenge Women: 75#+

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Row 36 Cal Men / 26 Cal Women
or
Bike 30 Cal Men / 22 Cal Women

**Can also do this version with the dumbbell option found in Program A

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115#+
Extra Challenge Women: 75#+

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The bike/row is going to feel more challenging after the 20 squats. Use the first few calories each time as a bit of a shake out, then pick up the pace and push it! Note that it is calories for both the bike and the row today. Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

210319_Demo

210319_Programs

210319_Customizations

This look kind of familiar??? Similar feel to the recent "Rhea" Vault workout - except this time there is REST! You're welcome!

Please take note that the reps vary slightly between versions 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): OLY
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
JUMP ROPE WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
18 DB Squats

Rest 1 Min Between Rounds

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

Extra Challenge Men: 50# DBs / 60 Double Unders/Hop Overs
Extra Challenge Women: 35# DBs 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
12 Back Squats

Rest 1 Min Between Rounds

Suggested Weight Men: 115-135#
Suggested Weight Women: 75-85#

Extra Challenge Men: 155#+ / 60 Double Unders/Hop Overs
Extra Challenge Women: 105#+ 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. You can pull the bar from the rack or pull it from the floor. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

5 Rounds

40 Double Unders / SB Hop Overs
18 SB Back Squats

Rest 1 Min Between Rounds

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

Extra Challenge Men: 60 Double Unders/Hop Overs
Extra Challenge Women: 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

210312_Demo

210312_Programs

210312_Customizations

Please notice the format for Program B and C is different than Program A today! If you can make a Supine Row happen - do that one!

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): OLY-POWER
EITHER(can be warm up or finisher): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: SHOULDERS FLOW, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

100 Supine Rows

Every Minute on the Minute 15 Double Unders / DB Hop Overs, start at 0:00

**Choose a type of Supine Row and body angle that will not allow you to get more than 12 reps per min.

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 125 Reps / 20 Hops or DUs
Extra Challenge Women: 125 Reps / 20 Hops or DUs

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
So the goal really is for this workout to not take any less than 8 minutes. The supine rows should be challenging enough that you are getting at MOST 12 reps per minute. The double unders/hop overs are going to break up the supine rows briefly but they should only take 10-15 seconds each time. Stop at 20 seconds on the double unders.

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows (See Program B)

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Bent Over Rows

Every Minute on the Minute 15 Double Unders / Dumbbell Hop Overs, start at 0:00

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135# / Barbell Hop Overs
Extra Challenge Women: 85# / Barbell Hop Overs

Score: Total Reps of Bent Over Rows ONLY

Goal: 90-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over rows just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the bent over rows and shoulders away from ears. Use your arms and lats, avoid jerking your chest up to create momentum.

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Upright Row

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Sandbag Bent Over Slams

Every Minute on the Minute 15 Double Unders / Sandbag Hop Overs, start at 0:00

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

Score: Total Reps of Bent Over Slams ONLY

Goal: 80-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over slams just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the slams and be aggressive on the slam. Much better to create a powerful slam and do less reps than try to rush through them.

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

MAMA MODIFICATIONS

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.

210305_Demo

210205_Programs

210305_Customizations

New movement alert! Snatchester! Please take note that the reps/rounds vary a bit depending on which version you do 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): OLY
POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

30 DB Hop Overs
10 DB Snatchesters Right
30 DB Hop Overs
10 DB Snatchesters Left

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

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

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Choose a load that you can complete 10 reps in 1:00-1:30 each time. Each round should take 3-5 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

DUMBBELL SNATCHESTER
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

8 Rounds

30 DB Hop Overs
7 Barbell Snatchesters

Suggested Weight:
Men: 75#
Women: 45-55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Note that the rounds and reps are different in this version. Choose a load that you can complete the 7 snatchesters in 1:00-1:30 each time. Each round should take 1:30-2:30 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

BARBELL SNATCHESTER
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower barbell to shoulders for lunges or step ups
10 Plate Snatchesters per round

BARBELL HOP OVER
Stand next to your barbell and hop over sideways, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

30 Sandbag Hop Overs
10 Sandbag Snatchesters

Suggested Weight:
Men: 50-70#
Women: 25-45#N/A

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done ground to overhead with the sandbag and you've done overhead lunges, now we are just mashing them together, with a twist! The bag is actually going to transition over your hands so make sure you practice these with a lighter load before you start the workout.

Note that the rounds and reps are different in this version.

The Snatchesters should take between 1:00-1:30 each round. Adjust the reps if you need to. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

SANDBAG SNATCHESTER
Practice this movement with a light weight first! Take one of the filler bags out of your bag if possible.

Grab hold of the overhand handles, bend your knees 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 your fists toward the ceiling as you drop into a partial squat. The bag will flip over your hands and come to rest against the back of your forearms at the same time you land in the partial squat. It should not crash against your arms, instead you are absorbing it with knees bent. Then, stand up all the way.

Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward or reverse lunges. Make sure you take a long enough step that your front heel is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Clean and Jerk + 2 Overhead Lunges
Power Clean + 2 Front Rack Lunges

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

MAMA MODIFICATIONS

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.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

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.

210226_Demo

210226_Programs

210226_Customizations

#blamesalvi

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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 DB Snatch
30 Single Arm Overhead Lunge (15 per side)
30 DB Hang Clean and Jerks

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

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the snatches and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

SINGLE ARM OVERHEAD LUNGES
You will only need one dumbbell, performing the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge. Each time you step counts as one rep.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Single Dumbbell Shoulder Racked Lunges
Single Dumbbell/Single Arm Shoulder Racked Lunges
Single Arm Dumbbell Step Ups

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Single Arm DB Hang Clean & Jerk
Single DB Hang Clean & Jerk
KB/DB Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Power Snatch
30 Overhead Lunge
30 Hang Clean and Jerks

Suggested Weight:
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 6:00-8:00 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2-2:30 less per movement and you'll be good to go. Shoot for sets of 6-8 on the power snatches and hang clean & jerks. The overhead lunges should be completed in 1-3 sets.

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. 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 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Lighter Weight
KB/DB Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Sandbag Ground to Overhead
30 Sandbag Overhead Lunges
30 Sandbag Hang Clean and Jerks

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so break up the reps into smaller sets and adjust the reps if working with a heavier bag. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the ground to overheads and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees 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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. 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 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

SANDBAG HANG CLEAN & JERK
You will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Reduce Reps
Alternating Single Shoulder Hang Clean & Jerk

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

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.

210219_Demo

210219_Programs

210219_Customizations

Take note of the rep variance between versions 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): B&G
EITHER(can be warm up or finisher): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
20 Alternating DB Shoulder Press
10 Strict Pull Ups

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

Extra Challenge:
Men: 50# DBs / 15 Pull Ups
Women: 35# DBs / 15 Pull Ups

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do 20 alternating reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

CUSTOMIZATIONS
Single Dumbbell Shoulder Press

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups

Suggested Weight:
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / 15 Pull Ups
Women: 75# / 15 Pull Up

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do at least 15 reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

STRICT PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATIONS
Lighter Weight

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

MAMA MODIFICATIONS

Lunges

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.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself overextending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

210212_Demo

210212_Programs

210212_Customizations

Different reps and even scoring for the different versions today. Make sure to check it out!

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.

EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: HAMSTRINGS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
5 Dumbbell Power Clean
5 Dumbbell Squat
5 Dumbbell Shoulder to Overhead

Rest Until Clock Hits 2 Min

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

RX+ Men: 50# DBs / 6 Reps of Each
RX+ Women: 35# DBs / 6 Reps of Each

Score: Number of Rounds (out of 8) that you completed in the 2 Min Window.

Goal: Get all 8 rounds done in the 2 min window - but choose a weight and reps that only give you 10-15 seconds rest tops.

The weighted movements should take a total of about :35-:45 seconds each time. Don't rush it, find good positions.

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, Mtn Climbers or toe taps to a low target.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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 shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

PUSH JERK
Set up with feet hip width, heels down, belly tight, standing tall with DBs on the shoulders and elbows in front.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the torso upright. Stand up hard and fast. Drive the power from the legs into the DBs. Press the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance.

Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

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, Mtn Climbers or toe taps to a low target.

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

PROGRAM C

PROGRAM C

WARM UP
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

MAMA MODIFICATIONS

RUN/JOG - To 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.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, consider subbing DB instead of the barbell so you are not putting too much load on your back or training inefficient movement patterns.

DB SQUAT/AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

210205_DailyDemo

210205_Programs

210205_Customizations

Please make note of the different rep ranges for the different versions 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): BUTTS & GUTS
POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
20 Alternating Dumbbell Snatch

Rest 2 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to. Focus on keeping your chest up as you lower the DB to the floor on each rep.

DUMBBELL POWER SNATCH
Dumbbell starts on the ground in between your feet which are about shoulder width. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds

10 Power Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
10 Power Snatch

Rest 2 Min Between Rounds

RX Men: 75-95# / 35-55# Get Ups
RX Women: 55-65# / 20-35# Get Ups

RX+ Men: 115#
RX+ Women: 75#

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to.

POWER SNATCH
The bar will start on the ground. Heels are roughly hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

15 Sandbag Ground to Overhead
3 Sandbag Get Ups Right
3 Sandbag Get Ups Left
15 Sandbag Ground to Overhead

Rest 2 Min Between Rounds

Suggested Sandbag Loading:

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

**Goal today is to move WELL - and deliberately through the get ups.

**If needed you can still do the regular get ups with a DB/KB combined with the sandbag ground to OH.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The get ups are to be done for quality so go slow. Use a lighter object or go with unweighted Turkish get ups if you're working with a heavier bag.

Remember to drive with the legs and be explosive on the ground to overheads. Focus on keeping your chest up as you lower the bag to the floor on each rep.

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees 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!

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll onto your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Push your hips up toward the ceiling. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

TURKISH GET UPS - You can try doing an unweighted version of this or shortening the range of motion to 1/2 or 1/4 get up. A DB Windmill or unweighted windmill would be a great customization for pregnancy or postpartum. You could also modify to Functional Progression 2, the Rolling Transition from FP1 to FP 2, or a Shin Box to Lunge

210129_DailyDemo

210129_Customizations

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): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0, CALVES/ANKLES

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

42 Double Unders/DB Hop Overs
29 KB/DB Swings
16 Burpees

RX Men: 40-55# DB/KB
RX Women: 25-35# DB/KB

No RX+ today - just get more rounds!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

** You might be able to get INTO the 5th round - but finishing it would be legit.

So it's a round every 4-5 minutes on this one. Choose a load on the swings you can complete 29 reps in 2-3 sets the whole way through. They should take 1:00-1:30. Choose a burpee variation you can complete all 16 reps in 1:00-2:00 the whole way!

DOUBLE UNDERS

Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

KB/DB SWINGS

Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

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!

You can also customize to a no push up or elevated burpee.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

210122

Tip 210122

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 AND GUTS
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, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Burpee Squat Cleans
10 Box Jump

Rest 1 Min Between SETS

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(1 Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

For the dumbbell burpee squat clean you will place your hands on the dumbbells. Go down into the bottom of a push up position and then jump or step your feet in. Feet can be inside or outside the dumbbells. For the squat clean portion, keep your hands on the DBs, lift your chest and stand up hard and fast. Drive your heels into the floor and lead with the chest.

Once past the knees, pick up speed and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

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!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

WORKOUT

For this version the burpee is combined with the box jumps instead of the cleans! Enjoy!

3 Sets

Each Set is 3 Rounds

6 Squat Clean
10 Burpee Box Jump

Rest 1 Min Between SETS

RX Men: 95-115#
RX Women: 65-75#

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :20-:30 for the squat cleans and under 1:00 for the burpee box jumps.

Ideally the squat cleans can be completed in 1-2 sets.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Sandbag Burpee Squat Clean
10 Box Jump

Rest 1 Min Between SETS

Suggested Sandbag Loading:

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

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!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SQUAT CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

GOBLET SQUAT/DB SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

BOX JUMP/JUMP/SKIP OVERS - 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.

210115

Tip 210115

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.

POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 DB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 8 Single Arm DB Snatch

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

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Dumbbells start on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Grip the DBs with straight arms.

To lift - drive heels down and lead with the chest. Once past the knees, jump and shrug. Keep the DBs close to the body as they travel UP - avoid a massive bicep curl!

Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

To jerk- stand up hard and fast to pop the weight off the shoulders - press the DBs up and yourself under. Lock out arms overhead, biceps by the ears and the belly tight in a partial squat position. Stand to finish.

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the single DB power snatch the dumbbell starts between the feet. Hinge at the hips, bend the knee. keep your chest up, arm straight and back flat.

To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Snatch Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 4 Power Snatch

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Grip the bar just wider than shoulders, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Shrug the shoulders and guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up.

Stand then re-dip or go right into the jerk by standing hard and fast to drive the bar up off the shoulders. Extend arms overhead and push yourself down! Land with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the power snatch, take a wide grip on the bar, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Explode UP with the legs and hips.

Keep the bar close as you shrug , pull elbows high, then press yourself under the bar into an overhead position with arms straight, knees slightly bent, heels down. Stand up to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Sandbag Upper Body Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/SB Hop Overs + 5 SB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 6 Sandbag Ground to Overhead

Suggested Sandbag Loading:

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees 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 elbows high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

210108

Tip 210108

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 - OLY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SHOULDER STRETCH, CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

10 Single Arm Dumbbell Hang Squat Clean Right
10 Single Arm Dumbbell Hang Squat Clean Left
10 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 15 Pull Ups
RX+ Women: 35# DB / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For each arm on the hang squat cleans, you should be able to complete 10 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the single arm hang squat cleans, hold the dumbbell in the working hand. Deadlift it to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arm straight, and chest lifted. Stand up hard and fast, shrug the shoulder. Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in a full squat (hips below the knees) with the dumbbell on the shoulder. Keep the chest up, belly tight and back flat. Stand up all the way to complete rep before returning to the hang position. After 10 reps, switch arms.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

12 Hang Squat Cleans
10 Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 15 Pull Ups
RX+ Women: 75# / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

Glory Days Option!!!

7 Rounds

12 Hang Squat Cleans
3 Muscle Ups

RX Men: 95-115#
RX Women: 65-75#

RX+ Men/Women: 5 Muscle Ups

**Can also do this workout with the dumbbell option from Program A

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a muscle up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the hang squat clean, deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Just make sure that whatever you choose is still challenging in addition to developing your technique!

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

HANG SQUAT/POWER CLEAN - You could try less weight or going from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

210101

Tip 210101

Happy New Year!

We are so pumped to be starting a brand new year with all of you! This workout is "KIND OF" a re-test. However - normally we go from 10-1. This way - 1-10 is a WHOLE new ball game!

Enjoy this signature SP New Years workout - with a plot twist!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* 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

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

1 DB Power Clean
1 DB Push Press/Jerk
1 Dumbbell Squat
1 DB Facing Burpee

2 DB Power Cleans
2 DB Push Press/Jerks
2 Dumbbell Squats
2 DB Facing Burpees

3 DB Power Cleans
3 DB Push Press/Jerks
3 Dumbbell Squats
3 DB Facing Burpees

Keep adding 1 rep of each until you complete:

10 DB Power Cleans
10 DB Push Press/Jerks
10 Dumbbell Squats
10 DB Facing Burpees

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

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the dumbbells from the ground to your shoulders in one explosive movement. Set up with the DBs outside the feet, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the DBs and drop into a partial squat. Stand all the way to complete the rep.

For the push press/jerk the DBs are on the shoulders with elbows high and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the DBs pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Customize with regular burpees or a no push up variation.

PROGRAM B*

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

1 Power Clean
1 Push Press/Jerk
1 Back Squat
1 Bar Facing Burpee

2 Power Cleans
2 Push Press/Jerks
2 Back Squats
2 Bar Facing Burpees

3 Power Cleans
3 Push Press/Jerks
3 Back Squats
3 Bar Facing Burpees

Keep adding 1 rep of each until you complete:

10 Power Cleans
10 Push Press/Jerks
10 Back Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bar from the ground to your shoulders in one explosive movement. Set up with the bar almost touching the shins, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bar and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bar is on the shoulders with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bar pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the bar facing burpees start facing your bar. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bar. Turn around and repeat!

Customize with regular burpees or a no push up variation.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

1 Sandbag Power Clean
1 Sandbag Push Press/Jerk
1 Sandbag Back Squat
1 Sandbag Facing Burpee

2 Sandbag Power Cleans
2 Sandbag Push Press/Jerks
2 Sandbag Back Squats
2 Sandbag Facing Burpees

3 Sandbag Power Cleans
3 Sandbag Push Press/Jerks
3 Sandbag Back Squats
3 Sandbag Facing Burpees

Keep adding 1 rep of each until you complete:

10 Sandbag Power Cleans
10 Sandbag Push Press/Jerks
10 Sandbag Back Squats
10 Sandbag Facing Burpees

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bag from the ground to your shoulders in one explosive movement. Set up with the bag just in front of the toes, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bag and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bag is on the biceps with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bag pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the bag facing burpees start facing your bag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bag. Turn around and repeat!

Customize with regular burpees or a no push up variation.

MAMA MODIFICATIONS

POWER CLEAN - You can always go from the Hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull