The Vault "Uno" Demo

The Vault "Uno" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW OR HIPS

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST 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 - Jan 11th 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!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.

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

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN 

Choose a weight that you don't have to break the sets up a lot.

Post what weight you used in the comments when you enter your score!

For the power cleans only one head of the dumbbell needs to touch the ground for each rep.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder.  Stand up to finish the rep.  Keep the back flat as you bring the dumbbells back down.

On the jerks the dumbbells will start on the shoulders.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the dumbbells can be rested on the shoulders however you would like!

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST 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 - Jan 11th 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!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES
9 BARBELL POWER CLEANS
9 BARBELL JERKS
9 BARBELL BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1 OF EACH

RX Men: 95#
RX Women: 65#

RX + Men: 115-135# +
RX + Women: 75-85# +

SCORE: TOTAL TIME
GOAL: 20 MIN OR LESS

Put what weight you used in the comments when you post your score!

For the power cleans the bar will start on the ground.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the bar on the shoulders.  Stand up to finish the rep.  Keep the back flat as you bring the bar back down.

On the jerks the bar will start on the front of the shoulders with elbows slightly in front.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  bar off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the bar will be on the back rack on the shoulders.

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST 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 - Jan 11th 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!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 SANDBAG POWER CLEANS
10 SANDBAG JERKS/PUSH PRESS
10 SANDBAG BACK SQUATS
10 BURPEES OVER THE SANDBAG
9 SANDBAG POWER CLEANS
9 SANDBAG JERKS
9 SANDBAG BACK SQUATS
9 BURPEES OVER THE SANDBAG
....
CONTINUE WITH
8,7,6,5,4,3,2,1 OF EACH!

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN

Choose a weight that you don't have to break the sets up a lot.

Post what weight you used in the comments when you enter your score!

For the power cleans only one head of the dumbbell needs to touch the ground for each rep.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder.  Stand up to finish the rep.  Keep the back flat as you bring the dumbbells back down.

On the jerks the dumbbells will start on the shoulders.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the dumbbells can be rested on the shoulders however you would like!

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight. 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 inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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

"Uno"Shift Demo

The Vault "Uno" Shift Tip

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

FOR TIME:
10 Rounds for Time
5 Air Squats -or- Goblet Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee

Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells
Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells

Score: Total Time
Goal: Under 20 Min

Post what weight you use in comments.For the squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!

To stand, lead with the chest. Stand fully for each rep.

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the shoulder press keep the rib cage down, bring the kettlebell to the shoulders each time and get it completely locked out overhead with the biceps in the ears!

No push up burpees are just that.  Hands on the ground.  Step or jump back.  Step or jump in.  Jump and clap.  You can also do these elevated.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight. 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 inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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

010720

Barbell version

TIP WORKOUT JAN 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: CHEST OPENER AND LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Single Dumbbell Overhead Walking Lunges (Alternating)

RX Men: 40-45# Single DB
RX Women: 25# Single DB

RX+ Men: 50#+ Single DB / 4 Wall Walks
RX+ Women: 35#+ Single DB / 4 Wall Walks

RX+ Option: Go a bit lighter but hold a dumbbell in each hand.  Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses (15 per arm).

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Plate Overhead Walking Lunges (Alternating)

RX Men:45# Bumper Plate
RX Women: 25# Bumper Plate

RX+ Men:  4 Wall Walks
RX+ Women:  4 Wall Walks

RX+ Option: Men - 65# Barbell Overhead Lunges.  Women - 45# Plate or 45# Barbell Overhead Lunges.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses with a light dumbbell (15 per arm).  If you just have a plate, do 30 strict presses with the plate per round!

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the overhead lunges you will need one plate held with both hands overhead. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges hugging the plate to your chest, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
20 Single Dumbbell Overhead Walking Lunges (Alternating)

RX Men: 40-45# Single DB
RX Women: 25# Single DB

RX+ Men: 50#+ Single DB / 30' Handstand Walk
RX+ Women: 35#+ Single DB / 30' Handstand Walk

RX+ Option: Go a bit lighter but hold a dumbbell in each hand.  Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

We are shooting for roughly 2 minute or less rounds here and those handstand walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

For the handstand walk, you may simply shorten the distance to get some practice in but still be able to keep things moving.  Otherwise check out Program A or B!

A great way to practice is by giving yourself a target like a cone or even a wall to walk to.  Make sure it's a distance you can consistently make it to, then come out of it, kick back up and repeat!

For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. You could also do these with a plate. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, hugging a plate to your chest, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

SINGLE DB OH LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 010720

SHIFT TIP BW ASSISTED LUNGE JAN 7TH 2020

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Inchworms
20 Alternating Lunges

No weight needed today!  This one is a great one to bookmark if you ever find yourself in a jam!

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

For this workout you will simply do 4 incworms and then alternating lunges.  Repeat as many times as you can in 10 min.

For the inchworms you will place your hands down in front of your feet and then walk them away from your feet until you are in a plank/top of push up position.  From here you can lower to your knees or just perform a push up from your toes.

The goal for these push ups is to keep the elbows tucked in and the belly tight.  We don't want to see any sagging or snaking up or down.  Lower all of the way down to touch the chest and thighs.  Press all of the way to lock out at the top!

Then you will walk the hands back to the feet and stand completely!

For the lunges you may perform walking, revers stepping or forward stepping lunges.  Make sure you take a long enough step each time that your front heel can stay down when your back knee kisses the ground LIGHTLY!  If you are unable to lower that far - you may shorten the range.  Do not allow ALL of your weight to shift onto the front leg only.  Don't allow the front knee to cave in!  Keep the chest up and the weight evenly distributed!  Stand all of the way up between reps.  You will alternate feet with each step - so for each set of 20 you end up doing 10 per leg.

If lunges in general aren't an option for you due to past injury or issue - you may choose to sub alternating step ups!

MAMA MODIFICATIONS

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

1820

TIP WB JAN 8TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS OR PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 40-50# DB - 20#ish Ball
RX Women: 25-35# DB - 13-15#ish Ball

RX+ Men/Women: 60 Double Unders, 30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20 you end up doing 10 per side.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders, 95#+ Power Snatch , 30 Wall Balls
RX+ Women: 60 Double Unders, 65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose to go with dumbbell/barbell hop overs or double rep singles for this workout.

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.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down and knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video)

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to  Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Ideal Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders, 16 Sandbag Ground to Overhead, 30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose to go with the sandbag hop overs, lateral toe touches or double rep singles for this workout.

For the sandbag ground to overhead, grab hold of the overhand or neutral 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 wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

You also have the option for side to side thrusters, just take note of the rep difference!!

MAMA MODIFICATIONS

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.

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.

WALL BALL - 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

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 010820

SHIFT TIP BW SINGLE UNDERS JAN 8TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

7 Rounds
20 Taps or Single Unders
10 KB Swings
10 Goblet Squats

Idea weight for Men: 30-50# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB

Score: Total Time
Goal: Under 14 Min

**If you finish under 10 min - feel free to add in 3 more rounds!For this workout you will go through the 20-10-10 seven total times.  If you get through it all under 10 min - you may add 3 rounds!

For the first part you may do taps, single unders (jump rope), line skip overs, or even a low step up.

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 eye level!  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 goblet squats you will hold the weight at the chest in both hands and perform a squat.  Feet should be shoulder width apart with the weight evenly distributed in the foot and the chest up/belly tight.  Reach the butt back and down as you drive your knees out and fight to keep the chest up.  Keep weight back in your heels to avoid the weight pulling you forward.  Ideally you will get the butt lower than the knees at the bottom with the chest up, belly tight, knees out, and heels down. No plopping or collapsing.

If you do tend to plop or collapse - try lowering the weight or doing these with no weight at all.

You can also try holding onto something for a counter balance to help you get to that bottom position without collapsing. This will require you to slow down a bit - but that is OK!

If you are unable to go that low without pain due to past injury or issue you may choose to squat to a target that is at a depth that allows you to move well and free from pain.

MAMA MODIFICATIONS

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.

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!

1920

TIP BB DEADLIFT JAN 9TH 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 | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW AND QUADS/IT BAND
POST: SI JOINT RELEASE OR HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
20 Dumbbell Deadlifts
24 Push Up + Tap + Tap

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

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

Deadlift Option for either RX or RX+ weights: 16 Alternating Single Leg Deadlifts

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Make sure you keep the intensity high throughout, including the running!

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

For the deadlifts the DBs will start on the ground.  Feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive your heels into the ground and lift your chest.  Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

You can also do alternating single leg deadlifts if you want to (10 per leg) but they may take a little longer to perform.

For the push up + 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the push up + 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

**Of course - as always you can do the dumbbell options with the row or bike as well.

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the bike/row, you're working with 2:00-2:30.  Shorten the distance/calories as needed to fit the time constraint.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the push up + 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

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.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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 Alternating DB Press and focus on posture and breath.

SHIFT 010920

SHIFT TIP DB DEADLIFT JAN 9TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Row, Bike, Jog, Low Step Ups, or Taps
12 KB/DB Deadlifts
8 Push Up + Tap + Tap

Idea Weight for Men: 30-70# Single KB/DB - or - Pair of Lighter Dumbbells
Idea Weight for Women: 12-50# Single KB/DB - or - Pair of Lighter Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +

You will notice the weight option for this one is a bit heavier than many other shift workouts.  That is because with a movement like the deadlift - many people can maintain good form and are quite strong in these posItions.  Pick a weight that will allow you to move properly and will challenge you.  Only have your light dumbbells or KB? No worries!  Just move through and use what you've got.

For the first part you will choose between a jog, row, bike, low step ups, or taps.  Move for an entire minute each time at a moderately uncomfortable pace.

For the deadlifts you may perform these with a single KB or DB between the legs or a dumbbell in each hand on the outsides of the feet/legs.

Either way you want to set up with the heels down, knees bent slightly (but not in a squat), weight pulled in close to the body, arms straight, and chest up.  Lift the chest and squeeze the butt to stand completely.  Then to lower keep the chest lifted and belly tight as you reach the butt back and bend the knees.  Touch the ground at the bottom of each rep.

At no point should we see the back round!  Belly tight and chest up!

For the push up tap+tap.  You will perform a push up focusing on keeping the elbows in and the belly tight - avoiding sagging or snaking.  Then you will bring your left hand up to touch your right shoulder, then your right hand up to touch the left shoulder.  Repeat for 8 reps each round.

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.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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 Alternating DB Press and focus on posture and breath.

11020

TIP BW PULL UPS JAN 10TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE and COUCH STRETCH
POST: SHOULDER FLOW AND POSTERIOR CHAIN RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Dumbbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: 30 Reps of Each

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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 box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Barbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 30 Reps of Each

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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 box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
5-10 Bar/Ring Muscle Ups
20 Box Jumps
Rest 2 Min Between Rounds

RX+ Men/Women: 30 Reps of Pull Ups / Box Jumps Each Round

**Note how many muscle ups you did per round in comments.

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!  Choose a number of muscle ups that you can complete in 90 seconds or less.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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 box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

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.

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.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always 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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.

SHIFT 011020

SHIFT TIP DB BENT OVER ROW JAN 10TH 2020

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Ring/TRX or Bent Over Rows
10 Jump Overs or Step Ups
10 Bent Over Rows or Upright Rows
10 Jump Overs or Step Ups

Idea weight for Men: Pair of 10-30# DBs - or - 25-50# Single KB/DB
Idea weight for Women: Pair of 8-20# DBs - or - 12-25# Single KB/DB

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

So for this workout we are looking for 2 types of rows.  So use what you've got to make it work.  So if you have bands or rings you will do a ring/trx row for the first part.  Then a bent over row for the second part.  If you don't have trx bands or rings you will do bent over rows for the first part and an upright row for the second part.  In between each set of those you will perform 10 jump overs (facing your object) or step ups at a challenging height.  What you choose for this part will be the same throughout.

For the ring/trx rows - remember that the more parallel your body is to the ground - the more difficult these become.  Always start with the arms straight and pull all of the way to the chest at the top.  You may also do the bar in rack rows.  If you choose this option - make sure that the bar is secure!

For the jump overs you will face whatever you are jumping over.  This can be anything from your dumbbells  - your kid's toy - a laundry basket - or a broomstick.  If you can we would love to see you actually jump from both feet at the same time and land on both feet on the other side.  One thing to focus on is making sure the knees don't cave in together when you dip to initiate the jump - or on the landing.  So watch out for that.

If you aren't ready to jump from both feet you may turn this into a skipping type motion, kind of leaving one foot at a time and landing on one foot at a time!

If you are unable to jump at this time you will perform step ups at a challenging height - but one you are comfortable stepping up and down.  For each set of 10 you will end up doing 5 per leg.

For the bent over row you will want to hold a lightish dumbbell in each hand. Hinge forward slightly from the hips but keep the belly tight and chest lifted.  Make sure the knees are slightly bent and that there is weight in your heels.  Pull the weight to your ribcage with the elbows coming back!

MAMA MODIFICATIONS

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.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always 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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.

11120

TIP DB HANG SQUAT CLEAN JAN 11TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
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: MORNING COFFEE | PIGEON STRETCH
POST: COOL DOWN FLOW OR SLEEPYTIME

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Dumbbell Hang Squat Clean
1 Dumbbell Push Press
2 Dumbbell Hang Squat Cleans
2 Dumbbell Push Press
3 Dumbbell Hang Squat Cleans
3 Dumbbell Push Press
As far as you can get in 10 Min...

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

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Barbell Hang Squat Clean
1 Barbell Push Press
2 Barbell Hang Squat Cleans
2 Barbell Push Press
3 Barbell Hang Squat Cleans
3 Barbell Push Press...
As far as you can get in 10 Min...

RX Men: 95#
RX Women: 65#

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

Choose a load you could perform at least 7 hang squat cleans unbroken if you wanted to.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Sandbag Hang Squat Clean
1 Sandbag Push Press
2 Sandbag Hang Squat Cleans
2 Sandbag Push Press
3 Sandbag Hang Squat Cleans
3 Sandbag Push Press
As far as you can get in 10 Min...

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

For the push press you will have your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

In Teams of 2 Complete:
15 Min AMRAP:
As Many Reps as Possible in You Go - I Go Fashion:
6 Barbell Hang Squat Cleans
6 Barbell Push Press

One person does the 6+6 - then the partner goes 6+6.  Keep rotating and do as many reps as possible in 15 Min.

RX Men: 95#
RX Women: 65#

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this version you should both be using a weight that you can absolutely do 6 and 6 without breaking but it will HURT!

Of course as always you can do the dumbbell option with the team version as well!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

MAMA MODIFICATIONS

SQUAT CLEANS - 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. Upright Rows and Goblet Squats is also a great all around modification for this!

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.