The Vault "DOCE" Daily Demo

The Vault "DOCE" Subs and Mods

The Vault "DOCE" Tip

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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
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 TWELFTH 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 28 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
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

With a running clock complete:
50 MANMAKERS FOR TIME
THEN
RUN 800 METERS

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

Score: Total Time
Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart.  Jump or step your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

With a running clock complete:
50 BARBELL MANMAKERS
THEN
RUN 800 METERS

**A barbell manmaker = deadlift + bent over row + hang squat clean into thruster.

RX MEN: 95#
RX WOMEN: 65#

RX+ MEN: 115#+
RX+ WOMEN: 75#+

SCORE: TOTAL TIME
GOAL: UNDER 15 MIN

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight.  Start with a hinge at the hip and a bend in the knee with straight arms.  Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground.  Keep the knees slightly bent and the chest up.  Pull the bar to the chest with the elbows going back then lower back to below the knee.  Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees.  Allow the bar to travel down the leg.  Chest up, belly tight.  Arms straight.  Bar close. Stand fast and shrug.  Pull the bar up your body as you pull yourself under.  Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat.  Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast.  Pop the bar off of the shoulders.  Keep belly tight and press to lockout!

The first modification should be to lighten the load.

You can also split the hang squat clean thruster portion into a power clean + thruster.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

With a running clock complete:
50 MANMAKERS FOR TIME
THEN EITHER:
ROW 1000 METERS
OR
60 CAL BIKE (MEN) / 44 CAL BIKE (WOMEN)

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

**You can also do this version with the barbell version from Program B.

Score: Total Time
Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that bike/row too! Ideally, the row is less than 6 minutes.

Some of you will go faster. But don't shorten the distance/calories unless you are going to go way over 6!

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart.  Jump or step your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

MAMA MODIFICATIONS

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

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.

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.

The Vault "DOCE" Shift Demo

The Vault "DOCE" Shift Subs and Mods

The Vault "DOCE" Shift Tip

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the TWELFTH 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 28 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 "DOCE"
15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 MIn)
1 MIN JOG, ROW, BIKE, TAPS, LOW STEP UPS
10 PUSH UP + TAP TAP
10 AIR SQUATS

No weight needed today.

SCORE: Total Number of Completed Rounds + any additional reps
Goal: 7 Rounds +

For this workout you will do  1 minute of movement followed by 10 push ups + tap, tap, and 10 air squats.

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

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

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

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

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

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.

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.

32420

TIP DB STEP UPS MAR 24TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: CHEST OPENER, 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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

For Time
30 Dumbbell Front Rack Step Ups
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell Farmer Hold Step Ups

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

RX+ Men/Women: 15 Burpee Pull Ups Each Time

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

Score: Total Time
Goal: 12-18 Min

This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.

You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.

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

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

For Time
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups

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

RX+ Men/Women: 15 Burpee Pull Ups Each Time

Score: Total Time
Goal: Under 12-18 Min

**You can also do sandbag on the shoulder step ups with this version.

Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time. Remember to keep your chest up and belly tight!

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair).

30 step ups will be 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

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

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

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

For Time
30 Dumbbell Front Rack Step Ups
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell Farmer Hold Step Ups

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

**You can also do the barbell or sandbag options found in Program B for this version.

**Choose a number of muscle ups that you can complete in under 2 min.

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

Score: Total Time
Goal: 12-17 Min

This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.

You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.

For the burpee muscle ups, you will first do a burpee then jump to the bar and perform a muscle up. Since you are using your box for the step ups in this workout, if you don't have muscle ups, we recommend choosing Program A or B version today. Don't forget you could also use your sandbag!

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

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

SHIFT 032420

SHIFT TIP_202403

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
24 Alternating Unweighted Step Up
8 Burpees
12 Ring/TRX or Bent Over Rows (12 each side)

** Bent over rows can be done both arms at the same time or one arm at a time.

Ideal weight for Men: Single 15-30# DB/KB or pair of DB/KB at that same weight.
Ideal weight for Women: Single 8-24# KB/DB or pair of DB/KB at that same weight

Score: Total Time
Goal: 12-18 Min

For this workout you will go through the 24 alternating step ups, 8 burpees, and 12 ring rows for 5 rounds total.

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

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.  Each set of 24 you will do 12 per leg.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Just focus on keeping the elbows in on the push up portion of the burpee.

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 perform 12 on each side.

If your weight feels too heavy you may choose to do an upright row (12 reps) using both hands.

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

32520

TIP WORKOUT MAR 25TH 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: MORNING COFFEE, SPINE STRENGTHENING
POST: COUCH STRETCH AND HAMSTRINGS

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
6 Alternating Single Leg Deadlifts
4 Seated Box Jumps

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

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

RX+ Option: Take Single Leg Deadlift Reps up to 8 per Round.

Score: Just 12 if you did all 12 min without having to skip or modify anything.  Put box jump height in comments.
Goal: Solid and safe movement.  Quality over quantity. Challenge yourself on the box.

Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep!

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

For the seated box jumps we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.

Be careful!  No bloody shin pics PLEASE!!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. See the demo video for examples!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
4 Heavy Deadlifts
4 Seated Box Jumps

No real RX or RX+ today because it is very personal for both movements.  See below for suggestions to try in warm up.

Score: Enter weight used for deadlift.  Put box jump height in comments.
Goal: Solid and safe movement, but heavy.  Challenge yourself on the box.

Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.

There is quite a range as far as the deadlift loads go. You'll want to choose a load that feels very heavy but that you can do unbroken and without compromising your form. Very important to keep the spine neutral for these.

Most likely the loads will be somewhere between 105-155lbs for women and 155-225lbs for men. If you need to go lighter, by all means go lighter!

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.

For seated box jumps,  we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can to make that happen.

Root heels down about hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

Think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Go with a height that allows you to be explosive and get a good quality rep.

Be careful!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.  See the demo video for examples!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
4-6 Sandbag Over Shoulder
4 Seated Box Jumps

No real RX or RX+ today - use a sandbag that is heavy for you if you can - otherwise up the reps a bit to make it more challenging.

Men: 50-100#
Women: 25-80#

Score: Enter weight of sandbag.  Put box height in comments.
Goal:  Good times and challenge yourself on the box!

Today is all about good quality reps. Choose a load, rep count on the over-the-shoulders, and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.

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!!!

For seated box jumps,  we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.

Be careful!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.  See the demo video for examples!

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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 032520

SHIFT TIP_202503

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 KB/DB Deadlifts
6 Seated Jump Squats
(See below for jump squat sub options)

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-14 Rounds

For this workout you will go through  8 deadlifts and 6 seated jump squats for 12 minutes.

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!

Seated jump squat = sit on ball or bench (roughly at parallel or slightly below).  Make sure they are in good position (heels down chest up knees out etc).  Stand up and jump straight up from that position.

If jumping isn't an option they will do a squat with a pause in the bottom thinking of standing up fast.  This can be to a target or not.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

32620

TIP WORKOUT MAR 26TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR 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
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Rounds
25 Dumbbell Hang Power Cleans
35 Dumbbell Front Squats
50 Double Unders / DB Hop Overs

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

RX+ Men: 50# DBs / 100 Double Unders
RX+ Women: 35# DBs / 100 Double Unders

Score: Total Time
Goal: 9-13 Min
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

2 Rounds
25 Barbell Hang Power Clean
35 Barbell Front Squats
50 Double Unders / DB Hop Overs

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ / 100 Double Unders
RX+ Women: 75#+ / 100 Double Unders

Score: Total Time
Goal: 9-13 Min

To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For this workout, choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Rounds
25 Sandbag Hang Power Cleans
35 Sandbag Front Squats
50 Double Unders / Sandbag Hop Overs

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

RX+ Men/Women: 100 Double Unders / Sandbag Hop Overs

Score: Total Time
Goal: 9-13 Min

To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

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

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  Consider lowering the reps to fit that time window or go with sandbag hop overs, shuffle, skip overs, or double rep single unders.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

WEIGHTED 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.

SHIFT 032620

SHIFT TIP_202603

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
10 KB/DB Hang Power Clean
12 Alternating Weighted Lunges
20 Single Unders or Hop/Skip Overs

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

Score: Total Time
Goal: 10 - 13 Min

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 this same movement with 1 dumbbell or KB. Check out the demo video.

For this workout we subbed lunges because you guys have already done a lot of squats in the Shift workouts this week.

For the lunges you will hold 2 dumbbells at your sides or 1 dumbbell or KB at your chest. The lunges will be alternating and you will end up doing 6 per leg each 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 with weight you may dip them unweighted. If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).

For the single unders  you will do 20 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.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

WEIGHTED 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. 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.

32720

TIP BW TTB MAR 27TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER 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
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 Wall Walks
6 Toes to Bar / V-Ups
12 KB Swings

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

RX+ Men/Women: Take reps up to:
3 Wall Walks, 9 Toes to Bar, and 20 KB Swings.

RX+ Option: Heavier KB/DB for Swings.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 - 11 Rounds
Shoot for 90 second rounds!

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

Don't slide or flop!

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

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

You can replace the wall walks with a 20ft handstand walk if you want also!

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!

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!

MAMAS!
Sub the wall walks with 16 alternating seated single arm shoulder presses (8 per arm). You can do ball slams or dead bugs in place of the toes to bar. Modify the swings to shoulder/eye level.  See Members Only for even more options.

MAMA MODIFICATIONS

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

TOES TO BAR/SIT UPS - 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: Functional Progressions (Choose any from 1-4, Demos can be found on Members Only Warm Ups), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks (Visit the Mama Modifications Movement Library for Demos!)

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

SHIFT 032720 (Copy)

SHIFT TIP_202703

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
4 Inchworms
8 Sit Ups
12 KB Swings

Ideal weight for Men: Single 20-40# KB/DB
Ideal weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps

For this workout you will go through the 4 inchworms, 8 sit ups, and 12 KB swings for 12 minutes.

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

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

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

You may also sub a push up + 12 elevated shoulder  taps in place of each rep.

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

No sit ups or crunching right now?  You may try a dead bug or slam balls. Mamas check out the modifications on this workout!

MAMA MODIFICATIONS

TOES TO BAR/SIT UPS - This movement and its 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: Functional Progressions (Choose any from 1-4, Demos can be found on Members Only Warm Ups), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks (Visit the Mama Modifications Movement Library for Demos!)

KB SWING - If you notice any 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!

32820

TIP DB SHOULDER TO OVERHEAD MAR 28TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

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

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

Score: Dumbbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH Press in Remaining Time
Rest 1 Min Before Part 3

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

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

Score: Dumbbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH JERK in Remaining Time

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

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

Score: Dumbbell Push Jerk Reps
Goal: 20-40 Reps
Remember to keep the calories/distance within the 2:30 time window!

The DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the DBs.  Think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

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

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.

Part 2:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
Partner 1: Run 400 Meters
While
Partner 2: Max Reps Shoulder Press

Then
Switch

Partner 1: Max Reps Shoulder Press
While
Partner 2: Run 400 Meters

When both have completed both parts.
Rest 1 Min.

Repeat this same cycle with Run/PUSH Press
Rest 1 Min

Repeat this same cycle with Run/PUSH JERK

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

RX+ Men: 50# DBs
RX+ Women:

Score #1: Total Reps Completed for all 3 parts from BOTH partners combined.
Score #2: Total Time to complete (including rest)
Goal #1: 180 Reps+
Goal #2: Under 11-16 Min

The load should be challenging enough that you'll take breaks on the shoulder to overhead movements each time. Pick something you can knock out at least 10 reps at a time and won't go to failure.

For the 400m run, shoot for 1:30-2:30.  Shorten the distance as needed to fit the time window. We don't want your partner doing shoulder presses for more than 2:30!

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.

You can also do the bike/row and/or barbell option in this version.

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 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.

The jerks will start just like the push press. For these, when you drive out of the dip, think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

Stand up all the way before bringing the DBs back to the shoulders. Bend your knees as you absorb the weight, then return to your starting position.

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.