BANNER

If you've got a sandbag - do that version - if not - enjoy this one!!

This workout was created for Banner Alcaraz - born May 3, 2020. Actually - it was the workout we did trying to get him to come out on his due date, which was April 25, 2020. Obviously- it didn't work. But we named it after him anyway. It was a good time and kept Miranda sane. At least for 20 min.

The new Vault Series (starting with "UNO" starts next week)! Time to get through it or at least make up any that you missed!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
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: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS, CALVES/ANKLES

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

PROGRAM A

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

DUMBBELL BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX+ Men/Women: Carry a Single Dumbbell or plate or weighted back pack etc on the run. 
Men 40-70# / Women 25-45#

Score: Total Reps of Devil Press Only
Goal: 60+ Devil Press Reps

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 Devil Press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 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.

For RX+ hold a dumbbell, plate or pack for the low step ups.

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.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

PROGRAM B

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

BARBELL BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/or Sandbag Burpee

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

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Carry a single dumbbell, sandbag, plate or weighted back pack etc on the run. 
Men 40-70# / Women 25-45#

RX+ Option: Heavier Back Squat
RX+ Men: Back Squat - 135-155#
RX+ Women: Back Squat - 85-105#

Score: Total Reps of Devil Press Only
Goal: 60+ Devil Press/Plate Burpee/Sandbag Burpee ONLY

LOTS of options in this version. Make sure you list what you did in the comments.

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses, plate burpees, sandbag burpees etc. as you can until the next round starts. Keep a running count of total devil presses, plate or sandbag burpees completed.

Set yourself up to be able to complete 8-10 Devil Press (or other option) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 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.

For RX+ hold a dumbbell, plate or pack for the low step ups.

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.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

PROGRAM C

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

SANDBAG BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
or
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
15 Sandbag Back Squats
Max Reps Sandbag Burpee

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

RX+ Men/Women: Carry your sandbag on the run.

Score: Total Reps of Sandbag Burpee Ground to Overhead ONLY
Goal: 60+ Sandbag Burpee Ground to Overhead

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many sandbag burpees as possible until the next round starts. Keep a running count of sandbag burpees completed.

Set yourself up to be able to complete 8-10 Sandbag Burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 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.

For RX+ hold a dumbbell, plate or pack for the low step ups.

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 Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

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 the sandbag to lock out finishing with the biceps by the ear!

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. 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.

AIR SQUATS/DB 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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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