Simple SHIFT Warm Up
Squat Warm Up

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

Street Parking Vault: SHIFT TRES (AMRAP - Rounds and Reps)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch
(3 Per Side)
10 Dumbbell Hop/Skip Overs

Rest 3 Min

(Then Repeat)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch
(3 Per Side)
10 Dumbbell Hop/Skip Overs

Idea Weight for Men: 25-40# Dumbbell
Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds
plus any additional reps
Goal: 4 rounds + each AMRAP and to try to
match your first score  the second time through.

For this workout you will go through the 3-6-10 as many times as you can in 5 minutes. You will rest 3 minutes and then repeat the 5 minutes again.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the  DB Hang Power Snatches you will do all 3 on your right arm and then switch and fo 3 on your left arm. Start by bringing 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!

For the Dumbbell/KB hop over you will stand next to the  Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also  sub a little skip over.

If jumping or skipping is out of the questions you can perform a low alternating step up.

JUMP/SKIP OVERS - To 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.

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.