MONDAY 07/05/2021
Welcome to Round 2 of the 2021 Vault!
This is the workout of the day for Monday - but also the FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 8 to receive credit towards the Vault!
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-GYMNASTICS
POST(best after the main workout): SOGO
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, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL CHAOS
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...
Continue adding 1 rep per movement and get as far as you can in 10 Min
Suggested Weight
Men: 35-45# DB
Women: 20-30# DB
*We don't see the need to go heavier than this for this workout
Score: Total # of Completed Rounds + Any Additional Reps
Goal: Finish Round of 9s-12s
COACHES NOTES
Choose a weight that you could go immediately from the last rep of Devil Press into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.
If you need to rest between the Devil Press and Thrusters (and you definitely will as time passes), rest before completing the final rep of Devil Press so that you can go straight into the set of Thrusters - rather than having to get the dumbbells back up to your shoulders from the ground.
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Plate Burpee
Single Arm Devil Press
Burpee Kettlebell Swing
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG CHAOS
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
1 Sandbag Burpee
1 Sandbag Thruster
2 Sandbag Burpees
2 Sandbag Thrusters
3 Sandbag Burpees
3 Sandbag Thrusters
Continue adding 1 rep per movement and get as far as you can in 10 Min
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: Finish Round of 9s-12s
COACHES NOTES
Choose a weight that you could go immediately from the last rep of Sandbag Burpee into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.
If you need to rest between the Sandbag Burpee and Thrusters (and you definitely will as time passes), rest before completing the final rep of Sandbag Burpee so that you can go straight into the set of Thrusters - rather than having to get the sandbag back up to your shoulders from the ground, you'll just need to bring it to your hips and clean it to your shoulders!
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!
CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee
SANDBAG THRUSTER
The sandbag will be on the biceps 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 sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters
Burpee
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
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
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!