Posts tagged 2020week05
MONDAY 01/27/2020
MONDAY 01/27/2020
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: HIP FLEXORS/PSOAS | SCIATICA/PIRIFORMIS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the FOURTH 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 - Feb 1 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!

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: "DUMBBELL CUATRO"

10 Dumbbell Lungesters
6 Toes to Bar
9 Dumbbell Lungesters
6 Toes to Bar
8 Dumbbell Lungesters
6 Toes to Bar
7 Dumbbell Lungesters
6 Toes to Bar
6 Dumbbell Lungesters
6 Toes to Bar
5 Dumbbell Lungesters
6 Toes to Bar
4 Dumbbell Lungesters
6 Toes to Bar
3 Dumbbell Lungesters
6 Toes to Bar
2 Dumbbell Lungesters
6 Toes to Bar
1 Dumbbell Lungester

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

RX+ Men: 50# DBs / 8 Toes to Bar each time
RX+ Women: 35# DBs / 8 Toe to Bar each time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to.  But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

If you need to go lighter you could always do a single dumbbell held with both hands.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.

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
Pull Up Warm Up

WORKOUT

Street Parking Vault: "Barbell Cuatro" (Time)

10 Barbell Lungesters
6 Toes to Bar
9 Barbell Lungesters
6 Toes to Bar
8 Barbell Lungesters
6 Toes to Bar
7 Barbell Lungesters
6 Toes to Bar
6 Barbell Lungesters
6 Toes to Bar
5 Barbell Lungesters
6 Toes to Bar
4 Barbell Lungesters
6 Toes to Bar
3 Barbell Lungesters
6 Toes to Bar
2 Barbell Lungesters
6 Toes to Bar
1 Barbell Lungester

RX Men: 75#
RX Women: 55#

RX+ Men: 95# / 8 Toes to Bar each Time
RX+ Women: 65# / 8 Toes to Bar each Time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to.  But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Barbell Lungesters start with the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

First option for modifying is to simply go lighter.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.

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
Pull Up Warm Up

WORKOUT

Street Parking Vault: "Sandbag Cuatro" (Time)

10 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
9 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
8 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
7 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
6 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
5 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
4 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
3 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
2 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
1 Sandbag Lungester

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

RX+ Men / Women: 8 Toes to Bar or Supine Toe Touches Each Time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to.  But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Sandbag Lungesters start with the bag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

If you need to go lighter you could always do a single dumbbell held with both hands.

For heavier bags you could just start the descending ladder from 8 rather than 10 reps.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster. It might feel better to go back racked with the step ups.

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 Supine Toe Touches

Or, modify to Knee-Ups, V-Ups or regular sit-ups if you need to!

MAMA MODIFICATIONS

Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

TOES TO BAR - This movement and it's scaled version of Knee Raises 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.

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
Guest UserMonday, 2020week05
MONDAY SHIFT 01/27/2020
MONDAY SHIFT 01/27/2020
 
SHIFT WARM UP
SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the FOURTH 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 - Feb 1 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 Vault Page here!

Street Parking Vault: "SHIFT Cuatro"

10 Unweighted Lungesters
5 Sit Ups
9 Unweighted Lungesters
5 Sit Ups
8 Unweighted Lungesters
5 Sit Ups
7 Unweighted Lungesters
5 Sit Ups
6 Unweighted Lungesters
5 Sit Ups
5 Unweighted Lungesters
5 Sit Ups
4 Unweighted Lungesters
5 Sit Ups
3 Unweighted Lungesters
5 Sit Ups
2 Unweighted Sit Ups
5 Sit Ups
1 Unweighted Lungesters

No weight needed for this one today!  See write up for subs!

Score: Total Time
Goal: Under 15 Min

For this workout you start with 10 unweighted Lungesters, then 5 sit ups, then 9 Lungesters, 5 sit ups. The sit ups will always sty at 5 reps and your Lungesters will decrease by 1 each time. When you get to 1 Lungester you're don!

For the unweighted Lungesters  you may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart.  Heels down.   Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Then stand up up all the way.

If you are unable to lunge you can sub a alternating step up on each side + a body weight squat.

For the  step ups you will choose a height that will challenge you, but that you feel comfortable  stepping up and down.  If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.  Then you will perform the body weight squat.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can even use a little assistance like a band or rope to pull your self all the way up.

No sit ups or crunching right now?  You may try a dead bug or an eye level KB Swing, or slam balls.

MAMA MODIFICATIONS

Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
ShiftGuest UserMonday, Monday Shift, 2020week05
TUESDAY 01/28/2020
TUESDAY 01/28/2020
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Push Up + Renegade Rows

RX  Men: 35-40# DBs
RX Women: 20-25# DBs

RX+ Men: 45-50# DBs / 40 Double Unders Each Time
RX+ Women: 30-35# DBs / 40 Double Unders Each Time

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

So each round should be just shy of 2 min.  Give yourself at least a minute for the renegade rows.

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 less than 1 min each time.  If 25 double unders will be really broken up, you may want to lower to 15 reps.  If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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 push up + 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.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up


WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Deficit Push Ups
8 Bent Over Rows

RX  Men: 2-4" Deficit / 95-115#
RX Women: 2-4" Deficit / 65-75#

RX+ Men: 135# + / 40 Double Unders Each Time
RX+ Women: 85#+ / 40 Double Unders Each Time

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

So each round should be just shy of 2 min.  Choose a load and deficit depth that 8 reps would be really challenging and you may need to break it up.

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 less than 1 min each time.  If 25 double unders will be really broken up, you may want to lower to 15 reps.  If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You COULD also do plate hops on one of the plates you use for deficit push ups!

For the deficit push up, set up two stacks of plates about chest/shoulder width apart. They should be high enough that you get a bigger range of motion but that your shoulder stays in a good position.

We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

We would rather you go to your knees and do deficit than go from toes and do standard.

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
Full Body Simple Warm Up


Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Sandbag Push Up + Drag

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

RX+ Men/ Women: 40 Double Unders Per Round

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

So each round should be just shy of 2 min.  Give yourself at least a minute for the sandbag push up + drags.

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 less than 1 min each time.  If 25 double unders will be really broken up, you may want to lower to 15 reps.  If 15 will still be really broken, maybe choose to go with the dumbbell/sandbag hop overs, lateral shuffle or double rep singles for this workout.

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.

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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

 
Guest User2020week05
TUESDAY SHIFT 01/28/2020
TUESDAY SHIFT 01/28/2020
 
SHIFT WARM UP
SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders or Line Hops
8 Push Up + Tap + Tap

No weight needed today!

This is a great one to keep in your back pocket for days when you are super limited on time and equipment!

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +

For this workout you will cycle through the 20 single under and 8 push ups + tap +tap for 10 minutes.

For the single unders or line hops   you will do 20 per round! If you are  little nervous to jump you can turn this into a skip over a line on the ground.

 You may also choose to do low step ups if jumping or skipping is not an option.

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. You can do the taps on your toes, Kees, or even elevated!

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

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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

 
ShiftGuest User2020week05
WEDNESDAY 01/29/2020
WEDNESDAY 01/29/2020
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | 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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: COOL DOWN FLOW | SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

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

WORKOUT

3 Rounds
Run 400 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups

RX Men: 40# DB
RX Women: 25# DB

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

Can also choose to swap out the dumbbell snatches for 24 reps of sandbag ground to overhead in this version.

Score: Total Time
Goal: Under 20 Min

If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.

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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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 40 you end up doing 20 per side.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target.  Let's skip bent over rows today, especially if you did yesterday's workout.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Pull Up Warm Up
Snatch Warm Up


WORKOUT

3 Rounds
Run 400 Meters
24 Power Snatch
20 Burpee Pull Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 20 Min

If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 24 in 3 sets or less.

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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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 burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target.  Let's skip bent over rows today, especially if you did yesterday's workout.

PROGRAM C

PROGRAM C

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

WORKOUT

3 Rounds
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups

RX Men: 40# DB
RX Women: 25# DB

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

Can also do this version with the barbell option/reps in Program B or with 24 reps of Sandbag Ground to Overhead

Score: Total Time
Goal: Under 20 Min

If you hit the bike/row right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.

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

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 40 you end up doing 20 per side.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target.  Let's skip bent over rows today, especially if you did yesterday's workout.

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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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 overhead position of the movement, feel free to sub KB Swings, Waiter Walks, Banded Woodchops, Ball Slams

 
Guest User2020week05
WEDNESDAY SHIFT 01/29/2020
WEDNESDAY SHIFT 01/29/2020
 
SHIFT WARM UP
SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Taps or Low Step Ups
20 Alternating Hang Dumbbell Snatches
8 Burpees

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

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

For this workout you will cycle through the 1 min, 20 alternating snatches, and 8 burpees for 16 minutes.

For the first part you will move for 1 minute. You may choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

For the Alternating DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands.  You will alternate hands with each rep.

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

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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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 overhead position of the movement, feel free to sub KB Swings, Waiter Walks, Banded Woodchops, Ball Slams

 
ShiftGuest User2020week05
THURSDAY 01/30/2020
THURSDAY 01/30/2020
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout):POWER
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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: ENERGIZING FLOW OR AIRPLANE STRETCH
POST: HIPS OR HAMSTRINGS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
10 Dumbbell Clean and Jerks
10 Box Jump Overs
10 Dumbbell Thrusters
10 Box Jump Overs

Rest 1 Min Between Rounds

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

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

Ideal Box Heights:
Men: 22-24"
Women: 18-20"

Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??

Choose a load you can go unbroken. The goal is to be fast AND consistent!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under - and pull your elbows around and through FAST!  Catch the dumbbells on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

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

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
10 Barbell Clean and Jerks
10 Box Jump Overs
10 Barbell Thrusters
10 Box Jump Overs

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Ideal Box Heights:
Men: 22-24"
Women: 18-20"

Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??

Choose a load you can go unbroken. The goal is to be fast AND consistent!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight.

Now, lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under - and pull your elbows around and through FAST!  Catch the dumbbells on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

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

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
10 Sandbag Clean and Jerks
10 Box Jump Overs
10 Sandbag Thrusters
10 Box Jump Overs

Rest 1 Min Between Rounds

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

Ideal Box Heights:
Men: 22-24"
Women: 18-20"

Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??

Choose a load you can go unbroken. The goal is to be fast AND consistent!

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the sandbag off of the biceps.  Move the face out of the way.  Punch the sandbag up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body.  Stand to complete!

For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

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

For the thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

MAMA MODIFICATIONS

HANG 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.

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/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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. 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!

 
Guest UserThursday, 2020week05
THURSDAY SHIFT 01/30/2020
THURSDAY SHIFT 01/30/2020
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds
15 Deadlifts
12 Goblet Squats
10 KB/DB Swings
20 Plate Hops or Dumbbell Jump/Skip Overs

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB -or - pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you will complete the 15,12,10,20 for 5 rounds total.

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!

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!

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.
You can even jump over a DB, KB, or line on the ground - try to JUMP with this movement. We recommend stepping down on those reps.

If you are unable to jump you can turn this into a skip over or alternating low step ups.

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.

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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. 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!

 
ShiftGuest UserThursday, Thursday Shift, 2020week05
FRIDAY 01/31/2020
FRIDAY 01/31/2020
 

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

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

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

Workout

40 Alternating Dumbbell Shoulder Press
40 Alternating Dumbbell Step Ups
30 Alternating Dumbbell Shoulder Press
30 Alternating Dumbbell Step Ups
20 Alternating Dumbbell Shoulder Press
20 Alternating Dumbbell Step Ups
10 Alternating Dumbbell Shoulder Press
10 Alternating Dumbbell Step Ups

RX Men: 40# DBs
RX Women: 20-25# DBs

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

Step up height suggestion:

Men: 22-24"
Women:  18-20"

Score: Total Time
Goal: Under 15 Min

These are some big sets up front so don't burn yourself out.  Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.

Step ups are holding a dumbbell in each hand in the farmer position.

For the alternating shoulder press, start with a dumbbell in each hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear.  Bring the dumbbell all the way down to the shoulder and repeat on the other side. Each single arm press is one rep.

For these step ups, hold the dumbbells at your waist. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM B

PROGRAM B

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

Workout

40 Barbell Shoulder Press
40 Alternating Barbell Back Rack Step Ups
30 Barbell Shoulder Press
30 Alternating Barbell Back Rack Step Ups
20 Barbell Shoulder Press
20 Alternating Barbell Back Rack Step Ups
10 Barbell Shoulder Press
10 Alternating Barbell Back Rack Step Ups

RX Men: 75-95#
RX Women: 45-55#

RX+ Men: 115#
RX+ Women: 65#

Step up height suggestion:
Men: 22-24"
Women:  18-20"

Score: Total Time
Goal: Under 15 Min

These are some big sets up front so don't burn yourself out.  Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

For the step ups you will have the barbell on your back. Choose a height you can step up on without leaning forward. Kep your chest up and belly tight at all times!

You can also switch to lunges if you need to.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 40 you end up doing 20 per side.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

Workout

40 Seated Sandbag Shoulder Press
40 Alternating Sandbag Step Ups
30 Seated Sandbag Shoulder Press
30 Alternating Sandbag Step Ups
20 Seated Sandbag Shoulder Press
20 Alternating Sandbag Step Ups
10 Seated Sandbag Shoulder Press
10 Alternating Sandbag Step Ups

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

Step up height suggestion:
Men: 22-24"
Women:  18-20"

Score: Total Time
Goal: Under 15 Min

These are some big sets up front so don't burn yourself out.  Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.
Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the sandbag step-ups. Choose a height you can step up to without leaning too far forward.

You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

If the step ups aren't happening even at a lower height, you might check out the DB version (Program A) or switch to sandbag lunges.

MAMA MODIFICATIONS

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.

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

 
Guest UserFriday, 2020week05
FRIDAY SHIFT 01/31/2020
FRIDAY SHIFT 01/31/2020
 
SHIFT WARM UP
SHIFT WORKOUT

40 Press
40 Unweighted Alternating Step Ups
30 Press
30 Unweighted Alternating Step Ups
20 Press
20 Unweighted Alternating Step Ups
10 Press
10 Unweighted Alternating Step Ups

Idea weight for Men: Single 35-55# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

Step up suggestions:
Men: 18-24"
Women: 15-20"

Score: Total Time
Goal: Under 14 Min

For this workout you will complete 40 shoulder press, 40 alternating step ups, then 30, 30, 20, 20, 10, 10!

The shoulder press is going to get SUPER spicy in this workout. Really focus on keeping the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the  step ups you will choose a height that will challenge you, but that you feel comfortable  stepping up and down.  If possible this should be at least 12""+.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.  When you sep up onto the box that counts as 1 rep, then when you do the opposite leg that is 2, and so on.

MAMA MODIFICATIONS

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.

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

 
ShiftGuest UserFriday, Friday Shift, 2020week05
SATURDAY 02/01/2020
SATURDAY 02/01/2020
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND COUCH STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
20 Wall Balls
10 Supine Rows

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 7 Strict Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub 3 minute rounds here. Pick a weight/height on the wall balls that you can get through the run and wall balls in 2 minutes or less. We want those rows to be hard too though. Break them up early so you don't go to failure in the later rounds!

For the 200m run, you're working with about a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

For the wall balls 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.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Elevate your feet if you need to make them harder.

You should break the sets of 10 at some point in this one.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You may also do a bent over row instead. Since there is no Program B today, feel free to use a barbell. Pick a challenging weight but one that you can keep the movement strict.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple 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
20 Wall Balls
10 Supine Rows

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 7 Strict Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub 3 minute rounds here. Pick a weight/height on the wall balls that you can get through the bike/row and wall balls in 2 minutes or less. We want those supine rows to be hard too though. Break them up early so you don't go to failure in the later rounds!

The bike/row should take about a minute so reduce the distance/calories if you need to.

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.

For the wall balls 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.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Elevate your feet if you need to make them harder.

You should break the sets of 10 at some point in this one.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You may also do a bent over row instead. Pick a challenging weight but one that you can keep the movement strict.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

In Teams of 2 Complete:
24 Min AMRAP
(As Many Reps as Possible in 24 Min)
Partner 1: Run 200 Meters
Partner 2: 7 Supine Rows + Max Wall Balls Until your Partner Returns

When Partner 1 Returns - Switch

Keep Switching Back and Forth with the Goal to Be Max Wall Balls in 24 Min!

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 4 Strict Pull Ups

Score: Total Wall Ball Reps Only
Goal: 200+ Wall Balls!

So, basically you and your partner will be working on opposite things at the same time. Your score is the total wall balls you and your partner complete in 24 minutes. Don't sandbag the run just do your partner can do more wall balls!

For the 200m run, you're working with about a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Of course you can also switch the run for bike or row like in Program C!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Elevate your feet if you need to make them harder. 7 reps should be REALLY challenging.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You may also do a bent over row instead. Pick a challenging weight but one that you can keep the movement strict.

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.

For the wall balls 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.

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.

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

SUPINE ROWS - Pay attention to any coning or straining through the belly. You can always bring your feet closer to the bar or make yourself more upright to minimize the demand on the midline. Feel free to sub single or double bent over rows.

 
Guest UserSaturday, 2020week05