Once Daily Demo

The Vault "ONCE" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE OR LOWER BACK RELEASE

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the ELEVENTH 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 - March 21 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!

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

---

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Squat Clean Warm Up
Shoulder Warm Up

WORKOUT

"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk in the first min.  Then add one clean and jerk each minute until you can no longer keep up with the clock.

Min 1: 1 Dumbbell Clean and Jerk
Min 2: 2 Dumbbell Clean and Jerks
Min 3: 3 Dumbbell Clean and Jerks
Min 4: 4 Dumbbell Clean and Jerks....
And so on...

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

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

Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+

So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.

Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!

The clean AND jerk together counts as 1 rep.

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk and Min in the first min. Then add one clean and jerk each minute until you can no longer keep up with the clock.

Min 1: 1 Barbell Clean and Jerk
Min 2: 2 Barbell Clean and Jerks
Min 3: 3 Barbell Clean and Jerks
Min 4: 4 Barbell Clean and Jerks....
And so on...

RX Men: 95#
RX Women: 65#

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

Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+

So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.

Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body.  Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up.  From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back.  Push the bar up as you push yourself down!  Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body.  Stand to finish!

MAMA MODIFICATIONS

POWER CLEAN - To manage the extra pressure on the belly and pelvic floor, try going from the hang position or using less weight. For pregnant mama’s 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. You may also try starting the the dumbbells between the legs, similar to the set up for a KB Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises. Sometimes the impact of a jerk can be a lot of demand on the pelvic floor, sub Push Press or Strict Press if you notice any symptoms of dysfunction.

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s 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.

The Vault "ONCE" Shift Demo

The Vault "ONCE" Shift Tip

The Vault "ONCE" Shift Subs and Mods

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the ELEVENTH 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 - March 21 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!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault:
SHIFT "ONCE"
EMOM 10 Min:
5 DB/KB Deadlifts
5 DB/KB Hang Power Cleans
5 DB/KB Press

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

Score: Total Reps - So... If you keep 5-5-5 each minute your score is 150. (If you need to lower reps - that's ok.  Or, you may choose to go heavier if 5-5-5 is easy. If you don't have access to heavier weight  you may raise the numbers a bit. To 6-6-6 or even 7-7-7)
Goal: 150 reps!

For this workout it's super important for you to make it your own and challenge yourself! Make sure you aren't getting more than 20 seconds of rest, so either go up in weight or reps depending on what you have available. Adjust as you go if needed.

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

For the dumbbell hang 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 dumbbells to your shoulders. Try to not just do bicep curls! You can do the same movements with one DB or KB - check out the demo video!

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 it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

POWER CLEAN - To manage the extra pressure on the belly and pelvic floor, try going from the hang position or using less weight. For pregnant mama’s 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. You may also try starting the the dumbbells between the legs, similar to the set up for a KB Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises. Sometimes the impact of a jerk can be a lot of demand on the pelvic floor, sub Push Press or Strict Press if you notice any symptoms of dysfunction.

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

31720

TIP BW BOX JUMP OVER MAR 17TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, HIP FLEXORS/PSOAS

* 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
Box Jump Warm Up

WORKOUT

"Lucky 17"
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
17 Burpees
17 Box Jump Overs

No weight needed today!

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

RX+: Do more rounds!

RX+ Option: If you are super duper fast at box jump overs - feel free to use a higher than normal box today!  Only do this if you can still get at least 4 rounds.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-5 Rounds+

Lucky You!!!

Lots of jumping today so focus on a soft landing and controlled movement.

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!

You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump.

For the box jump overs, 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!

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

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.

SHIFT 031720

SHIFT TIP_201703

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Notice that this workout kind of has 2 parts. It is a 7 Min AMRAP then a 3 Min Rest - followed by another 7 Min AMRAP.

So, here it is:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

Rest 3 Min After all 7 Min

Then Repeat:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps (from BOTH AMRAPs)
Goal: 8 Rounds +

So for this workout you will complete 7 burpees and 7 low jump overs for 7 minutes. Then, you will rest 3 minutes. Then, you will repeat those 7 minutes again!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Make sure with whatever variation you are doing you keep the elbow in on the way down so they brush your ribcage.

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 you are doing the plate hop overs you will jump up onto the plate with both feet, step down to the other side, turn around and repeat.

If jumping or skipping is out of the question you can perform an alternating step up.

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

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.

31820

TIP WORKOUT MAR 18TH 2020

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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT, SCIATICA/PIRIFORMIS

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Dumbbell Squats
Run 400 Meters
Rest 2 Min Between Rounds

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

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

**Since Program C is Bike/Row - if you want to do Sandbag Back Squats - put your score here and list "Sandbag" in comments.

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the run.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

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.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  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. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Back Squats
Run 400 Meters
Rest 2 Min Between Rounds

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

RX+ Men: 135-155#+
RX+ Women: 95-105#+

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the run.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

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.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  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.

Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Back Squats
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
Rest 2 Min Between Rounds

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

RX+ Men: 135-155#+
RX+ Women: 95-105#+

**Can also use sandbag or dumbbells from Program A for the squats!

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the bike/row.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the bike/row. How hard can you go after 30 squats??

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.

Option to replace the barbell with dumbbells or a sandbag too!

For the Bike/Row, it should be all out, shoot for 2 minutes at the most.  Shorten the distance/calories as needed to fit the time window.

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.

SHIFT 031820

SHIFT TIP_201803

SHIFT WARM UP

Running Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
15 Goblet Squats
1 Min Row/ Jog / Bike / Low Step Ups / Taps / or Single Unders
15 Goblet Squats
Rest 1 Min Between Rounds

Ideal weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women Single 12-25# KB/DB - or - pair of lighter dumbbells

Score: Total Time (Including Rest)
Goal: Under 16 Min

For this workout you will go through 15 goblet squats, 1 minute of movement, followed by 15 goblet squats. You will rest a full minute and repeat 3 more times.

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 lower the goblet squats to 10 if you want to try and do it with weight. You can also do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

For the 1 minute you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps.

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.

31920

TIP SB HANG TO OH MAR 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: POSTERIOR CHAIN RELEASE OR DECOMPRESSION SEQUENCE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
30 Kettlebell/Dumbbell Swings
15 Dumbbell Push Press
10 Toes to Bar / 15 V-Ups

RX Men: 50-55# KB/DB (for swings) - 40-50# DBs (for push press)
RX Women: 30-35# KB/DB (for swings) -  25-35# DBs (for push press)

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to be broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

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 all of the way overhead!  Allow gravity to bring it back down and back between the legs.  Don't allow it to pull you forward.  Keep those heels down!

For the 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.

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
15 Hang Power Snatch
15 Push Press
10 Toes to Bar / 15 V-Ups

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

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to broken up. Choose a load on the hang power snatch/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

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.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Sandbag Hang to Overhead
15 Sandbag Push Press
10 Toes to Bar / 15 Supine Sandbag Toe Touches

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

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to be broken up. Choose a load on the hang to overhead/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!

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.

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

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

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

MAMA MODIFICATIONS

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!

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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended 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 motionj (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).

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

SHIFT 031920

SHIFT TIP 200319

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
12 Single Arm Overhead Press (6 per side)
12 Sit Ups

Ideal weight for Men: Single 25-40# DB / KB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

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

For this workout you will perform 12 KB swings, 12 single arm overhead press (6 each side) and 12 sit ups for 12 minutes.

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

For the shoulder press you will use 1 dumbbell or KB and perform 6 presses on the left arm and then 6 presses on the right arm. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbell/KB all the way down to the shoulder each time.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can use a stretchy band or rope to help pull yourself up all the way if you need it!

No sit ups or crunching right now?  You may try a dead bug or slam ball. Mama's, be sure to check out the modifications for the sit ups!

MAMA MODIFICATIONS

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!

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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended 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 motionj (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).

32020

TIP WALL BALL MAR 20TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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 | PIGEON STRETCH
POST: 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.

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
15 Dumbbell Hop Overs
10 Wall Balls
Rest 1 Min Between Each 3 Min AMRAP

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

RX+ Men/Women: Take Reps to 20 Hop Overs and 12  Wall Balls.

Score: Total Number of Completed Rounds from all 4 AMRAPs + any Additional Reps from each!
Goal: 12 Rounds +

Set yourself up to get at least a round per minute. Everything should be unbroken. Push the pace on this one as you only get 3 minutes each time!

We intentionally put the DB Hop Overs in here so you can keep moving the whole time. If you are super proficient with double unders and can consistently get 15 unbroken reps, you can sub those in. But the hop overs are really what we are looking for on this one.

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

When you catch it.  Catch first and then squat.

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

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, feel free to sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.

SHIFT 032020

SHIFT TIP_202003

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Single Unders or Dumbbell Hop/Skip Overs
6 Air Squats

No weight needed.

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

For 10 minutes you will perform 12 single unders and 6 air squats for 10 minutes . Great goal would be to try and hold 1 round per minute.

For the single/Dumbbell hop overs you will do 12 per round.

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 question you can perform a low alternating step up.

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

SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.

32120

TIP BW HSPU MAR 21ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND THORACIC SPINE RELEASE
POST: SHOULDER STRETCH OR CHEST OPENER

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

PROGRAM A*

PROGRAM A

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

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
9 Pull Ups
9 Push Ups

RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the 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.

PROGRAM B

PROGRAM B

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

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
2-3  Muscle Ups
9 Handstand Push Ups

RX+ Option: Strict on Both Movements

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

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

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

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.

You may modify by lowering the reps to 1 each time or do jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you want to practice this movement you can either lower the reps or sub with pike ups on a box.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Bike 15 Cal
or
Row 250 Meters
9 Pull Ups
9 Push Ups

RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the 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.

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
8 Rounds
Partner 1 Complete:
Run 200 Meters
While
Partner 2 Complete:
9 Pull Ups
9 Push Ups
Once both have finished - SWITCH.

Keep switching back and forth until both partners have completed both parts 8 times!

RX+ Men/Women: 12 Reps of Each per Round

Score: Total Time
Goal: Under 19 Min

**Can also do row/bike options from Program C.
Choose a version of the pull ups and push ups (and rep target) that takes about as much time to complete as your partner's 200m run!

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the 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.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 8 you end up doing 4 per side.

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.

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.

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.