123019

TIP WORKOUT DEC 30TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): 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 | SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
20 DUMBBELL SNATCH (Alternating)
19 DUMBBELL STEP UPS (Alternating)

RX Men: 40# DB(s)
RX Women: 25# DB(s)

RX + Men: 50# DBs
RX + Women: 35# DBs

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't originally have the RX+ weights on here - just an FYI.

For this workout the dumbbell will start on the ground between the feet.  You will pick it up with a slight bend in the knee, heels down, and a straight arm.  Drive your heels into the ground as you drive your chest UP (keep the arm straight).  Squeeze the cheeks and almost jump - shrug the shoulder - drive the elbow out to keep the dumbbell close and then punch up!  Finish with the bicep by the ear and elbow locked!

Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).

For the step ups you will hold a dumbbell in each hand.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

PROGRAM B

PROGRAM B

WARM UP
Snatch Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 POWER SNATCH
19 BACK RACK STEP UPS (Alternating)

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

For the power snatch you will start with the bar on the ground with a wide grip.  You will keep the heels down and the chest up - arms straight knees bent.  Pick the bar up by raising the chest as you dig the heels into the ground.  Once past the knees you will basically jump and shrug while keeping the arms straight!  After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat.  Make sure the elbows are locked and you are pressing into the bar.  Stand to finish.

Keep the back flat as you put the bar back down.

For the step ups you will place the bar on the back.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.  You may also sub holding a pair of dumbbells.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 Sandbag Ground to Overhead
19 Sandbag Step ups

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Goal: Consistent Movement

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

For this workout the bag will start on the ground in front of the feet.  Make sure the heels are down, knees are bent, chest is up, and arms are straight.  Grab the bag or the handles and stand keeping arm straight and bag close to the body.  Keep the heels down.  Finish with the legs and squeeze the cheeks.  Shrug.  Pull the bag up the body and press to lock out over head.  Keep the belly tight!

If you don't have a bag with handles you may also do a sandbag over the shoulder instead!

For the step ups you may hold the bag however you want!  You will alternate feet with each step. 

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

MAMA MODIFICATIONS

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 you might want to try the SHIFT programming with KB Swings.

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 123019

SHIFT TIP KB SWING DEC 30TH 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

24 MIN AMRAP
20 KETTLEBELL OR DUMBBELL SWINGS
19 STEP UPS (Alternating)

**Originally this workout had 18 step ups - but since it's 2019 now - we had to add one per round!

Weight for the swings:
MEN: 30-55#
WOMEN: 10-25#

Don't worry so much about weight used.  Focus on FORM!

This is a LONG one! IF YOU FINISH 12 ROUNDS BEFORE 24 MIN - YOU ARE DONE!

SCORE IS TOTAL NUMBER OF ROUNDS PLUS ANY ADDITIONAL REPS.

For this workout you will do 20 KB swings, followed by 19 step ups. Repeat that cycle for a total of 12 rounds, or 24 minutes.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the step ups you will find a height that works for you.  Alternate your working leg for each rep.  Drive off of the heel by placing your whole foot on your step.  Don't allow the knee to collapse in.

Use a height that works for you.  No higher than 20".

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

123119

Barbell version

TIP DUBS DEC 31ST 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | NECK/SHOULDER RELIEVER
POST: HIPS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

6 Rounds
8 Push Up + Renegade Row
24 Air Squats
36 Double Unders / Dumbbell Hop Overs

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

RX+ Option: Use a heavier weight for Renegade Rows

Score: Total Time
Goal: Under 18 Min

Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.  You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

6 Rounds
8 Supine Ring or Bar Rows
24 Air Squats
36 Double Unders / Dumbbell Hop Overs

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

Score: Total Time
Goal: Under 18 Min

**We prefer supine rows over bent over rows for this workout IF you did the dumbbell snatches yesterday.Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

For the ring/TRX/supine barbell row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position.  Make sure you extend your arms fully at the beginning of each 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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

6 Rounds
8 Push Up + Drag with Sandbag
24 Air Squats
36 Double Unders / Sandbag Hop/Skip Overs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

Score: Total Time
Goal: Under 18 Min

Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the sandbag hop/skip overs or double rep singles for this workout.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

SHIFT 123119

SHIFT TIP BW AIR SQUAT DEC 31ST 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

6 Rounds
8 Push Up + Shoulder Taps
12 Air Squats
24 Single Unders, Line Skip Overs, or Taps

No weight needed today!  Get it done and finish the year strong!

Score: Total Time
Goal: 12 Min or Less!

You will rotate through the 8-12-24 for a total of 6 rounds.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up.

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder =  1 rep.

For the air squats you will have the feet shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down as you drive the knees out.  Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight!  Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance.  If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target.  Still focus on heels down, knees out, chest up!

If you tend to really collapse in the bottom position-  try  holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

For the single unders, hop/skip overs you will do 24 per round! For the hop over you jump lateral over the object, broomstick or line.  You can even do a skip over. You may also choose to do a  low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

1120

TIP WORKOUT JAN 1ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HAMSTRINGS | SHOULDER STRETCH

PROGRAM A*

PROGRAM A

I know what you are expecting.  That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace.  If you are here for the first time - welcome to Street Parking.  We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency.  Choose from the options in this workout that are appropriate for where you are starting out!  Enjoy!

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
10 Pull Ups
20 Kettlebell/Dumbbell Swings

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ - Do More Rounds...

If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check the SHIFT workout

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +2020 BABY!!

The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!

For the 200m run, you're working with about a minute.  Shorten the distance as needed to hit that time window. If unable to run due to space or weather purposes - do a minute of double/single unders, low step ups, Mtn Climbers, or toe taps to a low target.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.

You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.

Check out the Technique section of members-only for demos of all these modifications!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.

PROGRAM C

PROGRAM C

I know what you are expecting.  That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace.  If you are here for the first time - welcome to Street Parking.  We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency.  Choose from the options in this workout that are appropriate for where you are starting out!  Enjoy!

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
20 Kettlebell/Dumbbell Swings

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ - Do More Rounds...

If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check SHIFT workout

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +

2020 BABY!!

The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!

For the bike/row, you're working with about a minute.  Shorten the distance/calories as needed to hit that time window.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.

You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.

Check out the Technique section of members-only for demos of all these modifications!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 010120

SHIFT TIP BW BANDED PULL DOWN JAN 1ST 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Run/Jog, Row, Bike, Taps, Low Step Ups
10 Ring/TRX Row, Stretchy Band Pull Down, or Upright Row
15 Kettlebell or Dumbbell Deadlifts

Idea weight for Men: Single 40-55# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

For this workout you will cycle through the 1 minute run, bike, row, taps, or low step ups,  followed by 10 ring rows, followed by 15 deadlifts for 12 minutes

For the first part you will choose from a jog/run, taps, bike, row, or low step ups.

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets. You can also use a stretchy band in a doorway on a pull up bar.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand).  The weight will start held at the waist with you standing tall.  Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body.  This should look like you are zipping up your jacket.  Elbows should stay back!  Make sure not to let the shoulders and elbows roll forward.  Bring to chest height.  Lower under control.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet.  Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up.  Lift the chest and squeeze the butt to stand!  Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

1220

TIP WORKOUT JAN 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees.
3:00? - Yep - 3 burpees.
Keep adding until you complete all 100 Thrusters

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

RX + Men: 50# + Dumbbells
RX + Women: 35# + Dumbbells

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15+ reps in the first minute or you will definitely be in trouble!  You can even go down to a single dumbbell thruster if necessary.

NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN!

For the thrusters you will have the dumbbells on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press.  Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may also sub knee push up, no push up, or elevated burpees if necessary!

PROGRAM B

PROGRAM B

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters

RX Men: 75#
RX Women: 55#

RX Plus Men: 95# +
RX Plus Women: 65# +

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!

You do not have to perform ANY burpees until the clock hits 1:00!!

For the thrusters you will have the bar on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the bar off of your body and follow through with a press.  Finish with the bar locked out over head with rib cage down and elbows locked!!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may choose to swap out knee push up - no push up - or even elevated burpees if necessary!

PROGRAM C

PROGRAM C

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!

If your bag is heavy for you - definitely lower the reps a bit!

You do not have to perform ANY burpees until the clock hits 1:00!!

For the thrusters you will have the sandbag on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the sandbag off of your body and follow through with a press.  Finish with the sandbag locked out over head with rib cage down and elbows locked!!

No side to side thrusters for this one!  All should be from the front!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may choose to sub out knee push up - no push up - or even elevated burpees if necessary!

MAMA MODIFICATIONS

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats

BURPEES - 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

SHIFT 010220

SHIFT TIP BW BURPEE JAN 2ND 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min EMOM
(Every Min on the Minute for 10 Min)
3 Burpees
Max Reps Goblet Squats

Idea weight for Men: 25-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Goblet Squat Reps ONLY!
Goal: 65+

Every minute on the minute you will perform 3 burpees. Whatever time  is left over of that minute you will perform max goblet squats. So you will start the workout off with 3 burpees, then pick up your Kb or dumbbells and squat until you hit the 1 minute mark. Repeat this cycle for a total of  10 minutes .

Your score for this workout is the total number of goblet squats you accomplished in the 10 minute EMOM - not your burpees!

If you are getting the burpees done faster than 15-20 seconds each time - feel free to go up to 4-5.  Goal is 7-10 squats per round.  No more than 12-15.

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

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats

BURPEES - 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

1320

TIP BB HANG POWER CLEAN JAN 3RD 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: QUAD/IT BAND | HIP FLEXOR/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35#DBs

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Barbell Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Sandbag Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or sub a kb swing. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 010320

SHIFT TIP BW JUMP OVER JAN 3RD 2020

SHIFT WARM UP

Simple Shift Warm up
Box Jump Warm Up

SHIFT WORKOUT

12 Rounds
5 KB/DB Swings
6 KB/DB Jump Overs, Plate Hops, Line Hop Overs, or Step Up Overs

Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 5 KB swings and 6 jump overs for 12 rounds total.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the plate hops option you are just looking to find something that is a height that  you are comfortable jumping on.  This could be as low as an old phone book or as high as a stair or bench in your home.  Find something you can move through the 6 reps pretty smoothly.  We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or  even a chalk line on the ground.  Face whatever it is your are jumping over and turn around and jump over the other way for the next rep.

Try to pick a jump or even a little skip jump if you can.  If jumping is out of the question you can sub a low step up for these!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or sub a kb swing. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

010420

TIP WORKOUT JAN 4TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | PIRIFORMIS/SCIATICA

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups
8 Devil Press
8 Toes to Bar / V-Ups...

All of the way to...
1 Devil Press
1 Toes to Bar / V-Up

RX Men: 40# DBs
RX Women: 25# DBs

RX Men: 50# DBs
RX Women: 35# DBs

Score: Total Time

Goal: Under 10 Min

This one is a sprint....get in and out... and on with your day!

Choose a load you think you can go unbroken the whole way.  Consider breaking up the toes to bar into a couple sets to save your grip.

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!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Burpee
10 Power Snatch
10 Toes to Bar / V-Ups
9 Burpees
9 Power Snatch
9 Toes to Bar / V-Ups
8 Burpees
8 Power Snatch
8 Toes to Bar / V-Ups...

All of the way to...

1 Burpee
1 Power Snatch
1 Toes to Bar / V-Up

RX Men: 75-95#
RX Women: 55-65#

RX Men: 115#+
RX Women: 75#+

Score: Total Time
Goal: Under 14 Min

This one is a sprint....get in and out... and on with your day! Choose a load you think you can go unbroken the whole way.  Consider breaking up the toes to bar into a couple sets to save your grip.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Sandbag Burpees
10 Toes to Bar / V-Ups
9 Sandbag Burpees
9 Toes to Bar / V-Ups
8 Sandbag Burpees
8 Toes to Bar / V-Ups...

All of the way to...

1 Sandbag Burpee
1 Toes to Bar / V-Up

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: Under 10 Min

This one is a sprint....get in and out... and on with your day!

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!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

In Teams of 2 Complete:
10 Rounds EACH:
5 Devil Press
6 Toes to Bar / V-Ups

Partner 1 does 1 full round - then Partner 2 goes.  Keep alternating until each have done 10 rounds!

RX Men: 40# DBs
RX Women: 25# DBs

RX Men: 50# DBs
RX Women: 35# DBs

Score: Total Time
Goal: Under 20 Min

You will have basically as much  time to rest between rounds as you will spend working when it is your turn.  So when it is your turn to go, go hard!

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!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

MAMA MODIFICATIONS

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, or Ball Slams so that you can keep moving and keep the heart rate up!

TOES TO BAR - This movement and it's scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.