SATURDAY 07/03/2021
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE LOWER BODY RECOVERY, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
2 Rounds
20 Box Jump Overs
30 Plank Shoulder Taps (R+L = 1 rep)
40 Push Ups
30 Plank Shoulder Taps (R+L = 1 rep)
20 Box Jump Overs
Rest 3 Minutes between Rounds
No weight needed today!
Extra Challenge Men/Women: Increase reps to 25-40-55-40-25
Score: Total Time (Including Rest)
Goal: 18-26 Minutes
COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!
We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!
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
PLANK SHOULDER TAPS
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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.
CUSTOMIZATION
Elevated Plank Shoulder Taps
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
PROGRAM C
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
GLORY DAYS!!!
2 Rounds
20 Box Jump Overs
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Handstand Push Ups
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Box Jump Overs
Rest 3 Minutes between Rounds
No weight needed today!
Score: Total Time (Including Rest)
Goal: 18-26 Minutes
COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!
If you go with the taps instead of the walk, we're counting them a little differently today - tap on your right AND tap on your left is ONE REP. Be careful! Your shoulders are likely gonna be a bit fatigued after the walk/taps going into the handstand push ups so don't be afraid to break those up into sets of 4-8 reps from the start!
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
HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!
CUSTOMIZATIONS
Shorten the distance
- OR -
HANDSTAND SHOULDER TAP
These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.
Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.
HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
CUSTOMIZATIONS
Pike Press from Box
TEAM VERSION
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
There are TWO scores for Team Version today!!!
In Teams of 2
2 Rounds
Partner A:
40 Box Jump Overs
Partner B:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner A completes 40 BJO)
then SWITCH
Partner A:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner B completes 40 BJO)
Partner B:
40 Box Jump Overs
That's ONE ROUND. Rest 3 minutes and then do it again.
No weight needed today!
Extra Challenge Men/Women: Increase reps to 50 BJO & 50 Taps
Score 1: Total Time (Including Rest)
Score 2: Total Push Up Reps
Goal 1:14-20 Minutes
Goal 2:80-120 Reps
COACHES NOTES
At the end of the workout, both partners should have completed 80 box jump overs (40x2 rounds) and 80 plank shoulder taps (40x2 rounds). You'll be scored on how quickly you guys can finish the workout AND on how many push ups you perform so don't sandbag the box jump overs just to get more push ups!
We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!
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
PLANK SHOULDER TAPS
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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.
CUSTOMIZATION
Elevated Plank Shoulder Taps
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
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.
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.
Plank Hold
Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.