MONDAY 12/21/2020
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL 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 - DEC 26th 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!
FINAL ONE!!! LET'S GO!!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SI JOINT RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
Street Parking Vault: Dumbbell "VEINTICINCO"
25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)
10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS
RX MEN: 40# DBs
RX Women: 25# DBs
RX+: Do more rounds
** We don't feel there is a need to do this heavier. Swapping double unders IS allowed, but this is written
with hop overs on purpose
Score: Total number of completed rounds + any additional reps
Goal: 7-10 Rounds
This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.
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!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the 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 skip/shuffle instead for your knees, go for it.
You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
Street Parking Vault: Sandbag "VEINTICINCO"
25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)
10 SANDBAG BURPEES
20 AIR SQUATS
30 DUMBBELL HOP OVERS /
SANDBAG SKIP OVERS
IDEA SANDBAG WEIGHTS:
MEN: 50-70#
WOMEN: 25-45#
RX+: Do more rounds
Score: Total number of completed rounds + any additional reps
Goal: 7-10 Rounds
This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.
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!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the 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 skip/shuffle instead for your knees, go for it.
If jumping over your sandbag, you can do a skip over.
You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!
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 or sub an Elevated Devil Press. 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!
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.
JUMP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Skip Overs, Row, Bike, Farmer Carry,Taps, Quick Step Ups,Sled Push/Drag.
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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull