The Vault "OCHO"

The Vault "OCHO" Tip

The Vault "OCHO" Daily Subs and Mods

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE 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.

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Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the EIGHTH 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 29  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!

We have actually done this workout before!  It was originally posted on 03/08/2019!

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Pull Ups
6 Dumbbell Hang Squat Cleans

Rest 1 Min Between Each 3 Min AMRAP

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

RX+ Men: 50# DBs  / Take Reps up to 8 + 8
RX+ Women: 35# DBs / Take Reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds  (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

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

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

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115#+ /  take reps up to 8 + 8
RX + Women: 75#+ /  take reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

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

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 ROUNDS
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Sandbag Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

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

RX + Men/Women: take reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

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

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

MAMA MODIFICATIONS

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

SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

The Vault "OCHO" Shift Demo

The Vault "OCHO" Shift Tip

Ocho_Shift_SubsandMods

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the EIGHTH 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 29  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!

We have actually done this workout before!  It was originally posted on 03/08/2019!

4 Times You Will Complete:
4 Rounds
8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats
Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 Min

So the way this works is this - you will complete 4 rounds of the 8+8 - then rest 1 min.  Repeat 3 more times!

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.

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. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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

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

MAMA MODIFICATIONS

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.

SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

22520

Barbell version

TIP BB STRICT PRESS FEB 25TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND CALVES/ANKLES
POST: QUADS/IT AND 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
Shoulder Warm Up

Workout

10 Strict Press
Run 200 Meters
20 Strict Press
Run 400 Meters
30 Strict Press
Run 800 Meters

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

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

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

10 Barbell Strict Press
Run 200 Meters
20 Barbell Strict Press
Run 400 Meters
30 Barbell Strict Press
Run 800 Meters

RX Men: 85-95#
RX Women: 55-65#

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

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

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

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

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

Workout

10 Barbell Strict Press
Row 250 Meters
or
Bike  15 Cal Men / 11 Cal Women

20 Barbell Strict Press
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

30 Barbell Strict Press
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

RX Men: 85-95#
RX Women: 55-65#

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

** Can also do this version with the dumbbell options from Program A

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

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

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

For the bike/row, you're shooting for about 1 minute for the first round, 2 minutes for the second round and 4-4:30 for the final round.

For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

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.

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 022520

SHIFT TIP_202502

SHIFT WARM UP

Full Body Shift Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, or Single Unders
12 Overhead Press

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 do  1 minute of movement followed by 12 overhead press for 6 rounds total.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps. Make sure you are moving for the whole minute!

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.

Mama's you can do a seated press.

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.

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.

22620

TIP WORKOUT FEB 26TH 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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE OR SCIATICA/PIRIFORMIS STRETCH

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
15 Dumbbell Deadlifts

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

RX+ Men/Women: Switch to 12 Reps of Alternating Single Leg Deadlifts (6 per side)

Score: Total Time
Goal: Under 12 Min

These rounds are likely to go pretty fast. So today might be a good day to try out the RX+ Single Leg Deadlifts if you haven't messed with those a lot!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

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!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Barbell Deadlifts

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-245#
RX+ Women: 135 - 165#

**If you are a super beast and go heavier for sets of 10 unbroken - go for it!

Score: Total Time
Goal: Under 12 Min

The idea here is go go pretty fast through the hop overs and the lunges. But, the deadlifts should be heavy enough that you need to take a pause and dial in that set up position but still get all 10 reps unbroken!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Sandbag Over Shoulder

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

**These are our typical suggested weights for sandbag workouts - but this one would also work totally fine with a heavier bag.  Men up to 100#+ and Women up to 80#+ could even be fun.  Lower the number if needed.

Score: Total Time
Goal: Under 12 Min

The idea here is to get through the hop overs and lunges pretty fast but really have to dig deep on the Sandbag Over the Shoulders. You may want to make you bag a bit heavier if possible or you could also increase the reps to 12 or even 15 for lighter bags.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height, or use your sandbag!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

MAMA MODIFICATIONS

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT 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.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 022620

SHIFT TIP_202602

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Dumbbell Hop/Skip Overs
10 Alternating Unweighted Lunges
5 KB/DB Deadlifts

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

For this workout you will move through the 15 DB hop/skip overs, 10 alternating lunges and 5 deadlifts for 12 minutes.

For the Dumbbell/KB hop over you will stand next to the  Dumbbell/KB and jump over it laterally. 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 low alternating step up.

The lunges should be unweighted and alternating.  This means you end up doing 5 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 alternating step ups.

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

MAMA MODIFICATIONS

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT 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.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

22720

TIP DB DOUBLE SNATCH FEB 27TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW OR ENERGIZING FLOW
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
Squat Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Double Dumbbell Snatch
4 Burpees
4 Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using lighter dumbbells. If that is really not happening you might lower the reps or go to a single dumbbell snatch as a last resort.

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Power Snatch
4 Burpees
4 Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using a lighter load. Make sure you are breathing and focus on smooth transitions.

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.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Sandbag Ground to Overhead
4 Burpees
4 Sandbag Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a number of reps that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40 seconds for at least the first half of the workout.  Because it may not be easy to increase or decrease the weight of your bag, you can reduce the reps on this version if you need to.

Make sure you are breathing and focus on smooth transitions.

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!

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

MAMA MODIFICATIONS

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 shoulder height KB Swings.

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

THRUSTERS - 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)

SHIFT 022720

SHIFT TIP_202702

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
4 Hang Dumbbell Snatch Right
4 Hang Dumbbell Snatch Left
4 Burpees
8 Air  Squats

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

Score: Total Time
Goal: Under 18 Min

For this workout you will go through the 8 snatches (4 each side, 4 burpees and 8 air squats for 10 rounds total.

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

Lower back to the waist and repeat until you have done 4 reps on the right arm. Then switch to your left arm.

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

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!

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 shoulder height KB Swings.

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

22820

TIP WORKOUT FEB 28TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW AND CALVES/ANKLES
POST: HIP FLEXOR/PSOAS OR COUCH STRETCH
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
100 Meter Farmer Carry
8 Jump Overs

RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"

RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"

No RX+!

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

We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance for the run, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!

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 Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

Since there is no program B today, you can also pinch a light plate in each hand for the carries!

For 100m, it should take about a minute.  If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups. Only choose this option if you do not do low step ups as a running sub.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 20-24in height.  16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.

You can do box jump overs instead if you want.

If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
100 Meter Farmers Carry
8 Jump Overs

RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"

RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"

No RX+!

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

We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance/calorie target for the bike/row, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!

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

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

Since there is no program B today, you can also pinch a light plate in each hand for the carries!

For 100m, it should take about a minute.  If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 20-24in height.  16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.

You can do box jump overs instead if you want.

If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

SHIFT 022820

SHIFT TIP_202802

SHIFT WARM UP

Simple Shift Warm up
Running Warm Up

SHIFT WORKOUT

10 Rounds (This will be 15 Min Total)
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds LOW Step Ups Holding Dumbbells
30 Seconds Dumbbell Jump Overs or Plate Jumps

Idea weight for Men: Pair of 15-30# DBs
Idea weight for Women: Pair of 8-20# DBs

Score: Keep Track of Your Jump Overs or Plate Jumps ONLY! (See below for other sub options)
Goal: 50 Reps + (5 or more each time)

So this will be 30 seconds at each movement. You will rotate between the 3 stations for 15 minutes.

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

For the  step ups you will choose a lower height while holding 2 dumbbells or KB in each hand. You can also use one DB/KB that you hold fat your chest.

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.

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

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

22920

TIP WORKOUT FEB 29TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
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 | PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE | CHEST OPENER
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Squat Warm Up

WORKOUT

3 Rounds
30 Medicine Ball Cleans
30 Push Ups
30 Sit Ups

RX Men: 18-20# Ball
RX Women: 13-15# Ball

RX + Men/ Women: 4 Rounds

Only allowed to do RX+ if you complete the first 3 Rounds in under 12 Min.

Score: Total Time
Goal: Under 16 Min

This is a lot of reps today! Make sure you choose a load and a push up variation that allows you to complete each round in about 5 minutes. Break up the push ups early!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

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

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

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

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete
3 Rounds
80 Medicine Ball Cleans
80 Push Ups
80 Sit Ups

**Reps are shared.  Only one person can work at a time!

RX Men: 18-20# Ball
RX Women: 13-15# Ball

Score: Total Time
Goal: Under 24 Min

Try to decide with your partner ahead of time how you will break up the reps on this one. Remember that you will go faster doing smaller sets but may have added transition times if you aren't communicating with your partner!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

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

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

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

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

MAMA MODIFICATIONS

MEDICINE BALL CLEAN - If this movement is awkward because of the size of your belly, sub DB Hang Cleans or Sumo Deadlift + Front Squat

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.

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).