The Vault "SEIS" Daily Demo

The Vault "SEIS" Tip

The Vault "SEIS" Shift Subs and Mods

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

MAINTENANCE SUGGESTIONS FOR TODAYPRE: MORNING COFFEE | COUCH STRETCH
POST: PIGEON STRETCH | QUADS/IT BAND

* 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.

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Welcome to the Street Parking Vault.  This is the workout of the day today - but also the SIXTH  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 15 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
Running Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!

So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. 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 swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

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

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

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 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!

The Vault "SEIS" Shift Demo

The Vault "SEIS" Shift Subs and Mods

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the SIXTH  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 15 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! 

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low
Step Ups
12 KB Swings
12 Squats

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

Score: Total number of completed rounds + any
additional reps.
Goal: 5 Rounds +

For this workout you will cycle through the 1 minute  of movement (jog, row, bike, taps, for low step ups) than 12 kb swings, 12 squats for 15 minutes.

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

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

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

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

If you tend to really collapse in the bottom position-  try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest.  You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels. Or if injury/issue prevents this you may squat to a slightly higher target!

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 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!

21120

Barbell version

TIP DB PUSH UP RENEGADE ROW FEB 11TH 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 | NECK AND SHOULDER RELIEVER
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

3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Rest 1 Min Between Rounds

RX Men:  40# DBs
RX Women:  25# DBs

RX+ Men: 50# DBs
RX + Women:  35# DBs

RX+ Option: Swap to 12 Alternating Single Leg Deadlifts with either weight.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.

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!

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

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds
Each Round is a 3 Min AMRAP
8 Barbell Deadlifts
8 Push Up + Renegade Row
Rest 1 Min Between Rounds

RX Men: 155-185#, 40# DBs
RX Women: 105-125#, 25# DBs

RX+ Men: 205#+, 50# DBs
RX + Women: 135#+, 35# DBs

**If you don't have access to dumbbells read below for options

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.

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.

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

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

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

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

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

If you don't have dumbbells, try 8 Deficit push ups + 8 ring or supine bar in rack rows per round.  Bent over rows are not a good idea on this one!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
Each Round is a 3 Min AMRAP
12 Sandbag Deadlifts
8 Push Up + Drag
Rest 1 Min Between Rounds

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

RX+ Option: Swap to 12 Alternating Single Leg Deadlifts with either weight.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.

For the deadlifts the sandbag starts 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 for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg.  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 sandbag back to the starting position under control.

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

KB/DB Deadlift - If you’re 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.

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.

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

SHIFT 021120

201102_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Rounds
12 KB/DB Deadlifts
6 Push Up + Tap + Tap

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

Score: Total Time
Goal:  Under 12 Min

For this workout you will go through the 12 deadlift, and 6 push up + tap + tap until you have completed 10 rounds.

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 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 6 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

KB/DB Deadlift - If you’re 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.

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.

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

SHIFT 021220

201202_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
8 Alternating Unweighted Step Ups
10 KB/DB Jump Overs (Facing)

No weight needed today!  Just something to step up on:
Men: 12-24"
Women: 10-20"

And something to jump over!  This could even be a chalk line on the ground if needed!

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

For this workout you will cycle through the 6 burpees, 8 alternating lunges, and 10 jump over for 12 minutes.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Whatever version you do focus on keeping your elbow in on the push up portion.

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.  Each set of 8 you will do  4 per leg.

For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a kb swing.

MAMA MODIFICATIONS

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 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

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.

21320

TIP DB OH LUNGE FEB 13TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | 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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Run 200 Meters
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left

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

RX+ Men: 50# DB + 20 Pull Ups per Round
RX + Women: 35# DB + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep a really active shoulder in the lunges and make sure the DB remains directly over the hips throughout the movement.

For the 200m run, you're working with about a minute.  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 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 do a 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 single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps.  You will do all 10 reps stepping with the same leg THEN another 10 reps stepping with the other leg.

If the overhead position is not stable, hold the DB at your shoulder.
If lunges aren't happening, try step ups holding a DB overhead!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Run 200 Meters
15 Pull Ups
20 Alternating Barbell Overhead Lunges

RX Men: 65-75#
RX Women: 45-55#

RX+ Men: 95# Barbell + 20 Pull Ups per Round
RX + Women: 65# Barbell + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep really active shoulders in the lunges and make sure the barbell remains directly over the hips throughout the movement.

For the 200m run, you're working with about a minute.  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 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 do a 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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

If the overhead position is not stable, switch to a front rack lunge.

And, if lunging isn't happening, try front rack step ups but NOT if you did barbell step ups yesterday!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Row 250 Meters
OR
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left

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

RX+ Men: 50# DB + 20 Pull Ups per Round
RX + Women: 35# DB + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

**Of course you can do this version with the barbell overhead lunge option from Program B as well!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep a really active shoulder in the lunges and make sure the DB remains directly over the hips throughout the movement.

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

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 do a 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 single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps.  You will do all 10 reps stepping with the same leg THEN another 10 reps stepping with the other leg.

If the overhead position is not stable, hold the DB at your shoulder.
If lunges aren't happening, try step ups holding a DB overhead!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

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.

SHIFT 021320

201302_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Row, Bike, Jog, Taps, Low Step Ups, Mtn Climbers
12 Ring/TRX Rows, Band Pull Downs, or Bent Over Rows
20 Unweighted Lunges (Alternating)

If doing Bent Over Rows -
Men use: 2 light 10-35# DBs - or - can do 12 each side one at a time!
Women use: 2 light 8 - 25# DBs - or - can do 12 each side one at a time!

Score: Total Time
Goal: Under 15 Min

For this workout you will top the 1 minute of movement followed by 12 ring rows and 20 lunges. That is one round. You will repeat that until you have done 5 rounds total.

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

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top. You can even sub a stretchy band pull down.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

The lunges should be unweighted and alternating.  This means you end up doing 10 per leg per round.  These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).

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.

21420

TIP BW DOUBLE UNDERS FEB 14TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

* 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
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

AMRAP 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press
20 Double Unders
3 Dumbbell Front Squats
3 Dumbbell Hang Squat Clean Thrusters
3 Dumbbell Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

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

RX+ Men: 50# DBs / 25 Double Unders Each Time
RX+ Women: 35# DBs / 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movments)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

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. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with 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 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Barbell Front Squat
1 Barbell Hang Squat Clean Thruster (Cluster)
1 Barbell Push Press
20 Double Unders
2 Barbell Front Squats
2 Barbell Hang Squat Clean Thrusters
2 Barbell Push Press
20 Double Unders
3 Barbell Front Squats
3 Barbell Hang Squat Clean Thrusters
3 Barbell Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

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

RX+ Men: 115#+ / 25 Double Unders Each Time
RX+ Women: 75#+ / 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movements)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

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.  Stand up all the way.

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

AMRAP 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Sandbag Front Squat
1 Sandbag Hang Squat Clean Thruster (Cluster)
1 Sandbag Push Press
20 Double Unders
2 Sandbag Front Squats
2 Sandbag Hang Squat Clean Thrusters
2 Sandbag Push Press
20 Double Unders
3 Sandbag Front Squats
3 Sandbag Hang Squat Clean Thrusters
3 Sandbag Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

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

RX+ Option: 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movments)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

For this workout you will want to choose a type/number of double unders that will allow you to finish 20 reps less than 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps  or go with sandbag hop overs/shuffle, or 40 singles for this workout.

For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. Get the butt lower than the knees at the bottom.   Do not collapse in this position.  Do not go so low that the back starts to round.

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

For the hang squat clean thruster - deadlift the sandbag to the waist.  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 squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

Set up fo the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and 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 bag pops up off the shoulders, press straight up to lock out.   Stand up all the way.

TEAM VERSION

TEAM VERSION

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

In Teams of 2:
AMRAP 20 Min
(As Far as You Can Get in 20 Min!)
Partner 1:
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
While Partner 1 is working - Partner 2 Rests

Then switch.

Partner 2:
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
Then switch and add a rep to the Dumbbell Movements

Partner 1:
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press

Then Partner 2 goes:
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press

Keep rotating back and forth adding 1 rep each time it is your turn and get as far as possible in 20 min.

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

RX+ Men: 50# DBs / 25 Double Unders Each Time
RX+ Women: 35# DBs / 25 Double Unders Each Time

**You can also do the barbell/sandbag instead of dumbbells with this version as well.

Score: Total Reps Added Up at the End (its going to be a HIGH number)
(SO add up total number of double under sets X 20 reps and all reps of the other 3 movements)
Goal: Get through the 10s + EACH!

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

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. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

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.

FRONT/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

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.

SHIFT 021420

201402_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Taps
5 Goblet Squats
5 Shoulder Press

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

**You can also use a pair of light dumbbells for both movements as well if that's what you have access to.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +

For this workout you will go through the 20 taps, 5 goblet squats, and 5 shoulder press for 12 min.

For the taps you will do 20 per round! You can use a db, kb, step in your house, or really anything!

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 shoulder press keep 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! You can do these with one DB/or two db. If you are going to top do the two db make sure to keep your elbow up when the db's come back to the shoulder. Watch the learning back as you go to press the object up!

MAMA MODIFICATIONS

FRONT/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

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.

21520

TIP WORKOUT FEB 15TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: COOL DOWN FLOW | 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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Each Round is:
1 Min Max Alternating Dumbbell Snatches
1 Min Max Wall Balls
1 Min Max Toes to Bar / V-Ups
1 Min Rest

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

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

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get about 15-20 snatches and wall balls each time. Shoot for 10+ toes to bar.

For the alternating 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 if you were to do 20, it would be 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.

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.

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

5 Rounds
Each Round is:
1 Min Max Power Snatches
1 Min Max Wall Balls
1 Min Max Toes to Bar / V-Ups
1 Min Rest

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

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

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get 15-20 snatches and wall balls each time. Shoot for 10+ Toes to bar.

The power snatch starts with the bar on the ground.  Heels roughly shoulder hip width apart.  Take a wide 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. Punch your arms overhead to press yourself down under the bar and receive it in a partial squat. Land with heels down, knees bent, belly tight and chest up. 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.  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!

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.

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

5 Rounds
Each Round is:
1 Min Max Sandbag Ground to Overhead
1 Min Max Wall Balls / Sandbag Thrusters
1 Min Max Toes to Bar / V-Ups / Sandbag Supine Toe Touches
1 Min Rest

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

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get 15-20 ground to overhead and wall balls/thrusters each time. Shoot for 10+ Toes to bar/toe touches. See Program A for descriptions of wall balls and toes to bar.

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 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.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the bag.  Lower your legs back down to a hover with control so you don't overarch your back.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up


WORKOUT

5 Rounds
Each Round is:
20 Alternating Dumbbell Snatches (per person)
20 Wall Balls (per person)
12 Toes to Bar / V-Ups (per person)
Rest while your partner finishes.

READ THE FLOW HERE:
Ok so Partner 1 will start by doing 20 Alternating Dumbbell Snatches.  As soon as they finish they move on to the Wall Balls and Partner 2 can then start on the Snatches.  When Partner 1 finishes Wall Balls - they will move on to the TTB.  As long as Partner 1 is out of the way on the Wall Ball station Partner 2 can move on after the snatches.  When Partner 1 finishes their TTB - they get to rest until Partner 2 completes the rest of the work they have.

Basically this is a waterfall - where Partner 2 is always one station behind Partner 1 and can't move forward until they are out of the way!

As soon as Partner 2 finishes their TTB or V-Ups - Partner 1 will start back again with the Snatches.  Partner 2 then gets to rest until the snatch station is open!

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

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

Score: Total Time for Both to Finish Completely!
Goal:  Under 20 Min

Each of these movements should take about a minute. Choose a variation that allows for that 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 8 you end up doing 4 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.

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.

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

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

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

MAMA MODIFICATIONS

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 Bent Over Rows.

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

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.