Trece_DailyDemo

Trece_SubsandMods

The Vault "TRECE" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE OR HIPS

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the THIRTEENTH 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 - April 4 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.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees

RX Men: 40# DBs
RX Wome: 25# DBs

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

Score: Total Time
Goal:  12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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

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

You can definitely partition this movement into a hang power clean then a dumbbell squat.

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 may also remove the push up portion of the burpee or even elevate the hands if you need to.

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

Same thing with the squats, belly tight, back flat, chest up, knees out.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

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

Score: Total Time
Goal: 12 - 18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, flat back, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

You can definitely partition this movement into a hang power clean then a front squat.

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 may also remove the push up portion of the burpee or even elevate the hands if you need to.

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

Same thing with the squats, belly tight, back flat, chest up, knees out! This time the bar is on the back.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
40 Sandbag Hang Squat Cleans
30 Burpees
40 Sandbag Thrusters
30 Burpees
40 Sandbag Back Squats
30 Burpees

**Notice Sandbag Reps are a bit higher as MOST of us have sandbags that are much lighter than our dumbbells/barbells would be loaded. If your sandbag is heavy for you - you can lower to the 30-30-30 as seen in Program A and B.

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

Score: Total Time
Goal: 12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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

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

You can definitely partition this movement into a hang power clean then a front squat.

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 may also remove the push up portion of the burpee or even elevate the hands if you need to.

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

Same thing with the squats, bag is in the same position. Keep your belly tight, back flat, chest up, knees out!

MAMA MODIFICATIONS

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

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

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!

Trece_ShiftDemo

Trece_Shift_SubsandMods

The Vault "TRECE" Shift Tip

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the THIRTEENTH 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 - April 4 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
Squat Warm Up

SHIFT WORKOUT

6 Rounds
15 KB Swings
8 Burpees
15 Goblet Squats
8 Burpees

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

Score: Total Time
Goal: Under 20 Min

For this workout you will cycle through the 15 KB swings, 8 Burpees, 15 Goblet Squats, and 8 Burpees for 6 rounds total.

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!

You can also use a single DB.

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

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

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

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

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!

33120

TIP DB HANG POWER SNATCH MAR 31ST 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
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, QUADS/IT BAND

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch

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

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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 box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.

PROGRAM B*

PROGRAM B

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

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
10 Hang Power Snatch

RX Men: 75#
RX Women: 55#

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

**Can also use the rep scheme in this version and swap those hang power snatches for a sandbag hang to overhead!

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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 box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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.

If you can't go overhead right now, switch it to a hang power clean.

And, if you want to use your sandbag instead for the hang to overhead, go for it!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
16 Box Jumps
16 Alternating Hang Dumbbell Snatch

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

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

**This version of the workout can also be done with the barbell/sandbag options found in Program B.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.

And, if you want to use your sandbag instead for the hang to overhead, go for it, just make sure you are using two hands!

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.

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

SHIFT 033120

SHIFT TIP_203103

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Jog, Row, Bike, Taps, Single Unders
10 Step Ups or Jump Overs
10 Hang Dumbbell Snatch (5 per arm)

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
Goal: 4 - 6 Rounds

For this workout you will do the 1 minute of movement, followed by 10 step ups, and 10 hang dumbbell snatch.

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

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 10 you will do 5 per leg.

For the DB/KB hop over you will stand facing the DB/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.

You can also do a plate hop where you jump onto a plate and step back down.

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

Lower back to the waist and repeat that until you have done 5. 
You will then switch arms and perform 5 hand snatch on the other arm.

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.

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 steps/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

4120

TIP DB DEVIL PRESS APR 1ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW AND/OR LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

10 Rounds
4 Devil Press
2 Lungesters

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

RX+ Men/Women:
5 Devil Press
3 Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!

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

Another option would be to do a burpee then a kettlebell/dumbbell swing.

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

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. 
You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears.

If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

10 Rounds
4 DB Devil Press or Plate Burpeess
2 Barbell Lungesters

RX Men: 45# Plate / 75-95# Barbell
RX Women: 25# Plate / 55-65# Barbell;

RX+ Men/Women:
5 Devil Press / Plate Burpees
3 Barbell Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!

If you have dumbbells, we recommend just going with program A today.

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

A plate burpee is a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee, bring the plate with you and press it overhead.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

10 Rounds
4 Sandbag Burpees
2 Sandbag Lungesters

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

RX+ Men/Women:
5 Sandbag Burpees
3 Sandbag Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you might need a heavier bag or should have tried RX+. Slower and you'll want to scale down next time!

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Sandbag Lungesters start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster!

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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 040120

SHIFT TIP_200104

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 Push Up
8 KB/DB Swings
4 Unweighted Lungesters

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 - 9 Rounds

For this workout you will go through the 8 push ups, 8 KB swings, and 4 unweighted lungesters for 10 minutes.

For the push ups 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.

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 unweighted lungesters, you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand all of the way up.

If you are unable to lunge you can sub an alternating step up on each side + a body weight squat. 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. Then you will perform the body weight squat.

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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!

4220

TIP SUPINE ROW APR 2ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW AND/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
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
400m Run

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST 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.

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, or toe taps to a low target.

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Running Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Barbell Bent Over Rows
20 Barbell Push Press
400 Meter Run

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

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

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

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

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

For the 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, or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Use your legs on the bike/row.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST 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.

For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance 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.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 040220

SHIFT TIP_200220

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
16 Ring/TRX Rows / Bent Over Rows (Single Arm 8 per side)
10 Overhead Press
90 Second Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Ideal weight for Men: Single 25-45# KB/DB - or pair of lighter dumbbells for overhead press
Ideal weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells for overhead press

Score: Total Time
Goal: 12-17 Min

For this workout you will go through the 16 rows, 10 overhead press, and 90 seconds of movement for 5 rounds total.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Ring  rows should be challenging and not unbroken. 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.

For the bent over rows it should be 8 on one side then 8 on the other.

For the shoulder press you can use two DBs 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.

For the 90 seconds you will choose either a Jog, Row, Bike, Taps, Single Unders, Low Step Ups. Try to find something that will keep you moving for the full 90 seconds.

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.

4320

TIP WORKOUT APR 3RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, 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
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
24 Russian Twists

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

No RX+!

If you need to go lighter for the Russian Twists you may use a plate or a dumbbell:

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds

Lots of shoulder stuff this week, so if you are feeling a little smoked, just go eye level on the swings.

Shoot for 90 seconds or less per round.

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 eye level or all 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!

You can use a plate, med ball or dumbbells for the Russian Twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

Modify by not leaning back as far, or going unweighted and just touching your fingertips to the floor on each side.

Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. 
Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

MAMA MODIFICATIONS

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website 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 040320

SHIFT TIP_040320

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
18 KB/DB Deadlifts
12 Unweighted Russian Twists

Ideal weight for Men: 25-40# KB/DB
Ideal weight for Women: 12-30# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds

For this workout you will do 18 Deadlifts and 12 unweighted Russian twists.

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 the butt back and bending the knees while you keep the belly tight and chest up!

For the Russian Twists, each time you touch your hand to the side of the body it counts as 1.

MAMA MODIFICATIONS

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website 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!

4420

TIP BB CLEAN AND JERK APR 4TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Dumbbell Power Clean and Jerks
8 Dumbbell Hop Overs
4 Dumbbell Thrusters
8 Dumbbell Hop Overs

Rest 1 Min Between Rounds

(So 3 Min AMRAP - Rest 1 Min - Repeat 4 More Times)

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

RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds

Set yourself up for 1 minute or less per round.

Make a note of the rounds + additional reps you get on each AMRAP during the 1 minute rest. Then, add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells outside of the feet. Hands outside legs. Hinge at the hips but keep the chest lifted and back flat. Keep a SLIGHT bend in the knees, arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees speed up, jump and shrug the shoulders! Keep the DBs close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - pull your elbows around and through FAST! Catch the DBs 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, 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 DBs 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. Stand all of the way up.

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

Hop laterally over the DB. Each hop is one rep. Or do skip overs, toe taps or step ups to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Barbell Power Clean and Jerks
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs
4 Barbell Thrusters
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs

Rest 1 Min Between Rounds

(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs
RX+ Women: 75# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds +

Set yourself up for 1 minute or less per round!

Make a note of the rounds + additional reps you get on each AMRAP during each rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

Feet are under the hips with the heels down, hands outside legs, bar close to the body. Knees bent with 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, stand UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body - keep 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 lands on your shoulders in a partial dip position with the heels down and chest up. Stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not, 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!

Hop laterally over the dumbbell. Each hop is one rep. You could also do skip overs, toe taps or step ups to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Sandbag Power Clean and Jerks
8 Dumbbell Hop Overs / Sandbag Hop Overs
4 Sandbag Thrusters
8 Dumbbell Hop Overs / Sandbag Hop Overs

Rest 1 Min Between Rounds

(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)

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

No RX+ for this version.

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds + Set yourself up for 1 minute or less per round.

Make a note of the rounds + additional reps you get on each AMRAP during the rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk, start with the sandbag on the ground. Feet under the hips with heels down. Arms are long and straight. Hinge at the hip slightly, bend the knees and grab the handles. Jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with elbows high. Heels down, butt back, knees out, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

You can hop laterally over your sandbag, do a shuffle, or use a dumbbell to hop over, skip over or do toe taps.

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

TEAM VERSION

TEAM VERSION

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
20 Min AMRAP (As Many Rounds and Reps as Possible in 20 Min)
In You Go - I Go Fashion Completing 1 Full Round at a Time

Partner 1:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs

THEN

Partner 2:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs

So for this version, you rest when your partner goes.

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

RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs

**As always for Team Version you may also use the barbell or sandbag options from Program B or C.

Score: Total Number of Completed Rounds and any Additional Reps between BOTH partners!
Goal: 30-40 Rounds (15-20 Each)

Goal is for both partners to be able to finish their rounds in 1 min - 90 seconds each time. You'll get to rest while your partner works, so get after it when it's your turn!

Start each round from the beginning. Then add up the total completed rounds and add up all the additional reps. Those two numbers, combined with your partner's will be your score.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. 
Dumbbells outside the feet, hands 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.

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 DBs 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 DBs 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 DBss 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!

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

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight, going from between the feet in the set up position or from the hang. 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.

JUMP/HOP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can sub skip overs or line hop overs for 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 rolling an ankle! For mamas further along 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats