The Vault "Siete"

The Vault "SIETE" Tip

The Vault "Siete" Daily Subs and Mods

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS AND POSTERIOR CHAIN 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.

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Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the SEVENTH 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 22  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
Shoulder Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs

RX MEN: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX + Women: 35#s+ / 24" Box (or higher box than you usually use)

Score:  Number of Box Jump Overs ONLY
Goal: Choose a box height that will allow you to
get at least 10-15 per round.  Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)
Minute 2: Max Reps Box Jump Overs

RX MEN: 95#
RX Women: 65#

RX + Men: 115#+ / 30" Box (or just higher box than you normally use)
RX + Women: 75#+ / 24" Box (or higher box than you usually use)

Score:  Number of Box Jump Overs.
Goal: Choose a box height that will allow you to
get at least 10-15 per round.  Choose a weight that
you won't have to break more than once (if at all)
on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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

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

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)
Minute 2: Max Box Jump Overs

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

RX+ Men: 28-30" Box
RX+ Women: 22-24" Box

Score:  Number of Box Jump Overs ONLY.
Goal: Choose a box height that will allow you to get at least 10-15 per round.

**If your sandbag is light for you - go up to 10 and 6 on the Min One Reps.

If you go unbroken on the lunges and push presses, you should be able to complete the reps in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, 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! 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 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

Set up for 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.

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

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

MAMA MODIFICATIONS

Reverse 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.

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.

The Vault "Siete" Shift Demo

The Vault "SIETE" Shift Tip

The Vault "Siete" Shift Subs and Mods

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the SEVENTH 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 22  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!

Street Parking Vault: SHIFT "SIETE"

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
Min 1: 8 Goblet or Dumbbell Lunges +
4 KB/DB Press
Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB
or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB
or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight.

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

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. 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! Watch the leaning back as you press the object up!

For the Dumbell/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

Reverse 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.

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.

21820

Barbell version

TIP DB SQUAT FEB 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HAMSTRINGS | NECK/SHOULDER RELEIVER

* 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
Squat Warm Up
Shoulder Warm Up

Workout

5 Rounds
Run 400 Meters
20 Dumbbell Squats
3 Wall Walks

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

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

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

For the 400m run, try to keep it to 2 minutes or less.  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 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.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

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

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Run 400 Meters
15 Barbell Back Squats
3 Wall Walks

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135-155# / 4 Wall Walks
RX+ Women:  85-105# / 4 Wall Walks

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

For the 400m run, try to keep it to 2 minutes or less.  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.

These squats start with the bar on the back. 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.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

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

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

Workout

5 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
15 Barbell Back Squats
3 Wall Walks

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135-155# / 4 Wall Walks
RX+ Women:  85-105# / 4 Wall Walks

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the bike/row and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

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

These squats start with the bar on the back. 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.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

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

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.

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

SHIFT 021820

200218_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Air Squats
4 Inchworms

NO WEIGHT NEEDED TODAY!!

Score: Total TIme
Goal: Under 13 Min

For this. workout you will cycle through the 1 minute of movement, followed by 15 squats, and 4 inch worms for a total of 5 rounds.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low step ups.

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!

For the inchworms you will place the hands on the ground in front of the feet.  Walk them away from your hands until you are in a plank (top of a push up) position.  From here you will perform a push up by either going to your knees, or staying on your toes.  Either way make sure that the elbows go back and that the hands are just wider than the shoulders.  No flaring out!

Keep the belly tight and avoid  worming or snaking.  Press back up to the top of the  push up, then walk the hands  back to the feet and stand.

If you  need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder  taps in place 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.

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

21920

TIP BW BURPEE PULL UPS FEB 19TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: PIGEON STRETCH AND 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
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups
Rest 3 Min
Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups

No RX or RX+ - Just get more reps!!

Score: Total Reps from both AMRAPs Combined
Goal: 65 Reps +

10 total minutes of burpee pull ups is a grind. You get a nice big break in between the 5 minute AMRAPs so you can push the pace a little bit on this one but try to find a speed you can maintain. Tell yourself you can speed up but you can't slow down!

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 3 Burpees + 3 ring/trx or bent over rows. If you choose this option, your score will still be total burpees.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)
Rest 3 Min

Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)

No RX or RX+ - Just get more reps!!

Score: Total Reps from  both AMRAPs Combined
Goal: 30 Reps +

You are likely going to be limited more by your muscular endurance and muscle up technique than your overall work capacity here so don't feel like you need to gun it on this one. Set a pace that is challenging but that you can keep moving smoothly and with control.

For the burpee muscle 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 bar muscle up. Think about getting a big hollow position as your body travel back and up. Drive your hips aggressively to the bar. Then like you are doing a super powerful sit up, thrust your shoulders forward over the bar and press your arms to extension. Basically a super aggressive pull up into a dip over the bar.

As far as subs, you could go with a burpee + jumping muscle up. Set up a height to jump from that you can get over the bar but that is still challenging and forces you to be explosive.

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

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

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

SHIFT 021920

201902_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

This one has TWO  5 Min AMRAPS!!
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
Rest 3 Min
Then Repeat!

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
So you go for 5 min - rest for 3 min - then go for 5 min again!

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

Score: Total  Number of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 16 Rounds +

So for this workout you will do 5 kb swings, and 3 burpees for 5 minutes. Followed by 3 minutes rest, then repeat the 5 minutes again.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Which ever version you do - focus on keeping the elbows in on the push up portion so they brush your ribcage as you lower down.

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!

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

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

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

22020

TIP DB HANG POWER CLEAN FEB 20TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS 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
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

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

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

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

You can do anything you want with your feet in the sit ups.  Use a single dumbbell for these held to your chest. Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

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 with both hands holding one side of the dumbbell, or sharing the handle of the DB. 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 dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

RX Men: 95#
RX Women: 65#

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

**Weighted Sit Ups and Supine Toe Touches will be with:

Men: 40-50# Plate or Dumbbell
Women: 20-35# Plate or Dumbbell

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

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

You can do anything you want with your feet in the sit ups.  Use a single dumbbell or a plate held to your chest.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

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 with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a single plate. 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 dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Sandbag Hang Power Cleans
4 Sandbag Sit Ups
6 Supine Dumbbell Toe Touches

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Try to go unbroken the whole way, switch to a dumbbell or plate for the sit ups and toe touches if you need to.

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

You can do anything you want with your feet in the sit ups. Hold the bag to your chest.  Of course - use a lighter dumbbell or plate if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

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 supporting the sandbag. 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 dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

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.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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, Waiter Walk (See BIRTHFIT YouTube library for demos).

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try the scaled version of this movement with knees bent or only one leg at a time. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk (See BIRTHFIT YouTube library for demos)

SHIFT 022020

202002_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 DB/KB Hang Power Cleans
4 Sit Ups
4 Leg  Lifts

Idea weight for Men: Single 30-50# 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 go through the 8 DB/KB Hang Power Cleans, 4 Sit Ups, 4 Leg  Lifts for 10 rounds total.

For the dumbbell Haang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbells to your shoulders. Try to not just do bicep curls!

The KB hang clean will be similar, but the KB will be at your chest when you finish. Be sure to watch the demo video.

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. If you need to you can use like aa stretchy band or rope on a pole and use it for some assistance to come all the way up.

No sit ups or crunching right now?  You may try a dead bug,  or slam balls.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 8 per round.

Mamas check out the mods for more details on how to sub the leg lifts!

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.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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, Waiter Walk (See BIRTHFIT YouTube library for demos).

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try the scaled version of this movement with knees bent or only one leg at a time. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk (See BIRTHFIT YouTube library for demos)

22120

TIP DB PUSH PRESSJERK FEB 21ST 2020

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

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
Shoulder Warm Up
Squat Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Dumbbell Push Press / Jerk
14 Air Squats
20 Double Unders

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

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

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

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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.

For the jerk, it starts with the same dip and drive as the push press. As the dumbbells pop up off the shoulders, press yourself down under the DBs so you receive them with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Barbell Push Press / Jerk
14 Air Squats
20 Double Unders

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

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

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

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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

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

For the jerk, it starts with the same dip and drive as the push press. As the bar pops up off the shoulders, press yourself down under the bar so you receive it with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

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

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

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

MAMA MODIFICATIONS

DB PUSH PRESS/OVERHEAD 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.

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.

SHIFT 022120

202102_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Overhead Press
10 Air Squats
15 Single Unders

Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

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

For this workout you will go through the 5 Overhead Press, 10 Air Squats, 15 Single Unders for 12 minutes.

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

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!

For the single unders  you will do 15 per round or you can sub 15 taps. You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

DB PUSH PRESS/OVERHEAD 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.

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.

22220

TIP WORKOUT FEB 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: DECOMPRESSION SEQUENCE 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target. We aren't suggesting a jump rope sub on this one because you did them yesterday!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Each step up counts as one rep so you will do 5 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

PROGRAM B

PROGRAM B

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

WORKOUT

8 Rounds
Run 200 Meters
5 Burpees
5 Power Snatch
10 Alternating Front Rack Step Ups

RX Men: 75#
RX Women: 55#

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

For the front rack step ups keep the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box.  Drive through the heel of the box planted foot and step your other foot on to the box.  Keep your belly tight and chest up. Stand all the way up on the box. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down!

Switch to lunges as another sub option!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
5 Devil Press
10 Alternating Dumbbell Step Ups

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the bike/row, shoot for less than a minute.  Shorten the distance/calories as needed to fit the time window.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up


WORKOUT

In Teams of 2 Complete:
8 Rounds
Partner 1: Run 200 Meters
Partner 2: 5 Devil Press + 10 Alternating Dumbbell Step Ups
Once both have completed their portion - SWITCH!

Keep going back and forth until both partners have done ALL of it for 8 rounds.

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

So, this is basically the same version at program A but you gotta keep up with your partner so they aren't waiting on you to finish your portion!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes low step ups, Mtn Climbers or toe taps to a low target until your partner finishes their work. We aren't suggesting a jump rope sub on this one because you did them yesterday!

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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