The Vault "Dieciocho" Daily Demo

The Vault "Dieciocho" Subs and Mods

The Vault "Dieciocho" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the EIGHTEENTH 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 - May 9 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
Squat Warm Up

WORKOUT

30 ROUNDS (For Time)
3 BURPEES
1 LUNGESTER

RX MEN: 40# DBS
RX WOMEN: 25# DBS

RX+ 4 BURPEES + 2 LUNGESTERS

RX+ Option: Heavier Dumbbells
(Note weight used in comments)

SCORE: TOTAL TIME
GOAL: 15-22 MIN

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

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

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

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!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds (For Time)
3 Burpees
1 Lungester

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 4 Burpees + 2 Lungesters

RX+ Option: Use heavier weight

Score: Total Time
Goal: 15-22 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

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

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds (For Time)
3 Burpees
1 Sandbag Lungester

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

RX+ Men/Women: 4 Burpees + 2 Lungesters

Score: Total Time
Goal: 15-22 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

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

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

For the lungesters you will clean the sandbag to 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.

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

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

The Vault "Dieciocho" Shift Demo

The Vault "Dieciocho" Shift Subs and Mods

The Vault "Dieciocho" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the EIGHTEENTH 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 - May 9 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

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
4 Burpees
2 Unweighted Lungesters

No weight needed

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 14 Rounds +

For this workout you will perform 4 burpees followed by 2 unweighted lungesters for 18 minutes.

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

For the Unweighted Lungester, you'll do a lunge + a lunge + a squat. You can also sub these with a step-up + step-up + squat!

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

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

5520

TIP DB POWER CLEANS MAY 5TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Pull Up Warm Up
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Dumbbell Power Clean
12 Pull Up
8 Dumbbell Power Clean
8 Pull Up
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs+ / Increase
Pull Ups to 18 and 12
RX+ Women: 35# DBs+ / Increase
Pull Ups to 18/12

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the run!

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep.

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

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

For the 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.

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Barbell Power Clean
12 Pull Up
8 Barbell Power Clean
8 Pull Up
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 135-155 / Increase
Pull Ups to 18 and 12
RX+ Women: 85-105 / Increase
Pull Ups to 18/12

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the run!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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

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

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Power Clean
12 Pull Up
8  Power Clean
8 Pull Up
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

Rest 1 Min Between Rounds

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

RX+ Men: 135-155# / Increase
Pull Ups to 18 and 12
RX+ Women: 85-105# / Increase
Pull Ups to 18/12

Can also be done with Dumbbell Options from Program A

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the bike/row!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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

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

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

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

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.

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.

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

SHIFT 050520

SHIFT TIP_200505

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
12 Deadlift
8 Ring/TRX or Bent Over Row
1 Min Jog, Row, Bike, Taps, Single Unders, Skip Overs, Low Step Ups

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

Score: Total Time
Goal: Under 14 Min

For this workout, you'll do 12 deadlifts, 8 ring/TRX rows OR bent over rows, and a 1 minute jog for 6 rounds. If you finish in under 10 minutes, turn it into a 10 minute AMRAP.

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!

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 bent over rows, you will deadlift the dumbbells 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 arm straight at the bottom. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

If you choose to do the bent over row and only have a single DB or KB, just do 8 on each side.

For the 1 minute job, you can sub with row, bike, taps, single unders (jump rope), skip overs, or low step ups!

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

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.

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.

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

5620

TIP BW JUMP OVER MAY 6TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, 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
Squat Warm Up
Box Jump Warm Up

WORKOUT

11 Rounds (For Time)
13 Dumbbell Squats
9 Jump Overs

RX Men: 40# DBs, 20-24" Jump Over
RX Women: 25# DBs, 16-22" Jump Overs

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

Goal Time: Under 25 Min

Gunnie was 11 Years Old. He was born on Sept 13. This is how we will honor him. Going to be an emotional one for us...

For the dumbbell squats choose  a weight that you think you will try to do all 13 unbroken each time.  If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.

For these reps the dumbbells will be at or on the shoulder.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

For the jump overs the goal is to jump COMPLETELY over something!  So find a height and object you are comfortable with.  You can even just set up a broomstick between 2 chairs or something!  Get creative!  If possible, this should be higher than just your bar with the plates on it.

If you cannot jump for injury or other reasons you will sub 9 no push up burpees.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up

WORKOUT

11 Rounds (For Time)
13 Back Squats
9 Jump Overs

RX Men: 75#, 20-24" Jump Over
RX Women: 55#, 16-22" Jump Over

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

Goal Time: Under 25 Min

Gunnie was 11 Years Old. He was born on Sept 13. This is how we will honor him. Going to be an emotional one for us...

For the back squats choose  a weight that you think you will try to do all 13 unbroken each time.  If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.

For these reps the bar will be on the back. You are welcome to use a rack if you want to.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

For the jump overs the goal is to jump COMPLETELY over something!  So find a height and object you are comfortable with.  You can even just set up a broomstick between 2 chairs or something!  Get creative!  If possible, this should be higher than just your bar with the plates on it.

If you cannot jump for injury or other reasons you will sub 9 no push up burpees.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Box Jump Warm Up

WORKOUT

11 Rounds (For Time)
13 Sandbag Squats
9 Jump Overs

NO RX or RX+ - just use the bag you've got!  If it's way too heavy or too light - change the reps up a bit to fit the time goal!

Goal Time: Under 25 Min

Gunnie was 11 Years Old. He was born on Sept 13. This is how we will honor him. Going to be an emotional one for us...

For the squats try to do all 13 unbroken each time.  If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.

For these reps the sandbag will be on the back or one shoulder.  Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up.  Butt should be lower than the knees at the bottom.  Stand all of the way up at the top of each rep.

For the jump overs the goal is to jump COMPLETELY over something!  So find a height and object you are comfortable with.  You can even just set up a broomstick between 2 chairs or something!  Get creative!  If possible, this should be higher than just your bar with the plates on it.

If you cannot jump for injury or other reasons you will sub 9 no push up burpees.

MAMA MODIFICATIONS

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT 050620

SHIFT TIP_200605

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
10 Jump Overs, Skip Overs (facing), or Plate Hops

No Weight needed!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

For this workout, you will do 10 squats followed by 10 jump or skip overs (facing) - OR - 10 plate hops for 12 minutes!

For these squats, keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the 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. Stand fully for each rep.

NO PLOPPING. Show control throughout! If you are not able to go all of the way down without collapsing - don't go as low and squat to a target still focusing on heels down, knees out, belly tight, and chest up.

You may also choose to hold onto something for a bit of stability to allow you to go a bit lower.

For the jump/hop/skip over. The idea is to jump completely over something - even if that means a chalk like on the ground. You will face the object or line and jump over. You may also choose to jump onto something that is just a couple of inches high as well (like a bumper plate).

If you are unable to even do the skip you may sub low step ups or KB/DB Swings with a light to moderate load.

MAMA MODIFICATIONS

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

5720

TIP BB HANG POWER SNATCH MAY 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: NECK SHOULDER RELIEVER OR COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
14 Dumbbell Hang Power Snatches
10 Toes to Bar / Weighted Sit Up

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women: 35# DB + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up

Weighted Sit Up Loading:
Men: 20-40#
Women: 12-25#

Score: Slowest Round ONLY
Goal: Under 1:45

The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!

Log your time between rounds to keep track.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  Spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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 7 per arm per round.

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 weighted sit ups.

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

Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
7 Hang Power Snatches
10 Toes to Bar / Weighted Sit Up

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

RX+ Men: 115 -135# + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women: 75-95# / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up

Score: Slowest Round ONLY
Goal: Under 1:40

The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!  You might be able to get away with breaking on the snatches but shoot for unbroken most of the way.

Log your time between rounds to keep track.

For the double unders, keep your chest up and your landing soft.  Spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

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 weighted sit ups.

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

Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Minutes for 16 Minutes
20 Double Unders / Sandbag Hop Overs
10 Sandbag Hang to Overhead
10 Toes to Bar / 8 Sandbag Sit Up

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

RX+ Men: 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women:  30 Doubles or Hop Overs / 14 Toes to Bar or 10 Sandbag Sit Up

Score: Slowest Round ONLY
Goal: Under 1:45

The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load if possible or choose a different movement variation with the rope and/or toes to bar!  You might be able to get away with breaking on the hang to overheads but shoot for unbroken most of the way.

Log your time between rounds to keep track.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down.  With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the shoulders.  Pull the elbow high and outside.  Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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 weighted sit ups.

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

Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!

MAMA MODIFICATIONS

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 050720

SHIFT TIPS_200705

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps, Low Step Ups, or Line Hop Overs
10 KB/DB Swings
10 Sit Ups

Idea Weight for Men: Single 25-45# KB/DB
Idea Weight for Women: Single 12-30# KB/DB

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

For this workout, you'll do 20 single unders or taps, 10 KB/DB swings, and 10 sit-ups for 12 minutes total.

For the single unders / taps / line hop overs, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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 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 add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

For our Mamas, you can always check out the Mama Modifications on Members Only!

MAMA MODIFICATIONS

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

5820

TIP DB FARMER CARRY MAY 8TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: LOWER BACK RELEASE, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating DB Step Ups
8 Push Up + Renegade Rows
100 Meter Farmer Carry

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Dumbbell Thrusters
6 Push Up + Renegade Rows
100 Meter Farmer Carry

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX+ Men: 45-50# DBs
RX+ Women: 30-35# DBs

Step Up Height Suggestions:

Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  Stand up all the way at the top of the box and make sure both feet are planted.

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.

1 rep of the renegade row = push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  Hands are on the dumbbells.  Go to the knees if you need to.

For the rows, stay in the plank/top of the push up.  Row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating too much.  Pull the dumbbell all the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.

For the Farmer Carries, you will hold a dumbbell in each hand.

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

If you can't get outside, accumulate 1 minute of march in place or really low step ups holding the DBs.

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating Front Rack Step Ups
8 Deficit Push Ups
8 Bent Over Rows
100 Meter Front Rack Carry

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Barbell Thrusters
6 Deficit Push Ups
6 Bent Over Rows
100 Meter Front Rack Carry

RX Men: 95#
RX Women: 65#

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

Step Up Height Suggestions:
Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

For the barbell front rack step ups, choose a height that will not pull you forward as you step, keep your chest up, elbows high, and belly tight!

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.

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.

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 push up, elevate your hands a few inches on some plates or other objects. We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees or elevate the hands and remove the deficit if you need to!

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!

For the front rack carry, fingertips on the bar upper arms parallel to the ground.

If space is an issue, accumulate 1 min of marching in place or low step ups.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating Sandbag Step Ups
8 Push Up +  Lateral Drag
100 Meter Suitcase Carry (switch sides at 50 M)

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Sandbag Thrusters
6 Push Up + Lateral Drag
100 Meter Suitcase Carry (switch sides at 50 M)

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

Step Up Height Suggestions:
Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

Just try to keep moving on this one!

For the sandbag step-ups, you can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.  Facing the box, step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Nothing to step up onto? Switch to alternating sandbag lunges. Each lunge is one rep.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

The suitcase carry is like it sounds. Walk with the bag in one hand by your side. Switch hands at 50m.

If it is banging against your leg or otherwise uncomfortable, switch to a bear hug carry.

For space limitations, march in place or do super low step ups with the carry for 1 minute.

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

MAMA MODIFICATIONS

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

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 050820

SHIFT TIP_200805

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Alternating Step Ups
10 Push Ups
8 Goblet Squats
6 Overhead Press

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

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

For this workout, you will do 12 alternating step-ups, 10 push-ups, 8 goblet squats, and 6 overhead presses for 15 minutes 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 12 you will do 6 per leg.

You can sub the step-ups with unweighted lunges!

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 Goblet Squat, you will hold the weight at the chest/shoulders or if you have 2 DBs, you can hold them at your shoulders like a DB front squat. 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 shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

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

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

5920

TIP DB DEADLIFTS MAY 9TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SHOULDER STRETCH

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Dumbbell Deadlifts
1 Wall Walk or Sub
6 Dumbbell Deadlifts
2 Wall Walks or Sub
9 Dumbbell Deadlifts
3 Wall Walks or Sub
12 Dumbbell Deadlifts
4 Wall Walks or Sub
...

Keep adding 3 deadlifts and 1 wall walk per round and get as far as possible in 12 Min.

RX Men: 40-50# DBs
RX Women: 25-45# DBs

RX + Men/Women: Single Leg Deadlifts (Rep would be PER leg each round.  So first round is 3 per leg / 6 total).

Score: Reps
Goal: 84 Reps + (that's through the 18s + 6 wall walks - a bit more reps for this version)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double deadlifts basically each time.

You'll want to keep a pretty consistent pace to make it through the round of 18 deadlifts.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability. Good idea to take short breaks early on these!

For the deadlifts the DBs will start on the ground.  Feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive your heels into the ground and lift your chest.  Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

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 for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Barbell Deadlifts
1 Wall Walk or Sub
6 Barbell Deadlifts
2 Wall Walks or Sub
9 Barbell Deadlifts
3 Wall Walks or Sub
12 Barbell Deadlifts
4 Wall Walks or Sub
....

Keep adding 3 DEADLIFTS and 1 Wall Walk per Round and get as FAR as you can in 12 Min.

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

RX + Men: 205#+
RX + Women: 135# +

Score: Total Reps (Deadlifts and Wall Walks Combined)
Goal: 60 Reps + (that's through the round of 15s + 5 Wall Walks)

You'll want to keep a pretty consistent pace to make it through the round of 15 deadlifts. You can take short breaks but don't try to go too heavy on this one.

Choose a load at which you can do at least 12 really good looking unbroken reps when fresh.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability.

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.

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 for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Barbell Deadlifts
10 Foot Handstand Walk (3 Meters)
6 Barbell Deadlifts
20 Foot Handstand Walk (6 Meters)
9 Barbell Deadlifts
30 Foot Handstand Walk (9 Meters)
12 Barbell Deadlifts
40 Foot Handstand Walk (12 Meters)
....

Keep adding 3 DEADLIFTS and 10 feet (3 meters) of handstand walk per Round and get as FAR as you can in 12 Min.

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

RX + Men: 205#+
RX + Women: 135# +

Score: Total Reps (Deadlifts and each 10 foot/3 meter section of handstand walk = 1 rep)
Goal: 60 Reps + this is through the 15s + 50 feet / 15 Meters of HS Walk.

You'll want to keep a pretty consistent pace to make it through the round of 15 deadlifts. You can take short breaks but don't try to go too heavy on this one.

Choose a load at which you can do at least 12 really good looking unbroken reps when fresh.

You can also do this with the dumbbell options in program A.

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 the Handstand Walk, if you are able to walk a few feet and just want to practice a bit, here are some modification suggestions:

- Shorten the distance and/or cap it at 10 seconds per 10ft
- Shoulder taps from the handstand position against the wall.
- Pike shoulder taps with feet up on a box and torso as vertical as possible.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

Metcon (AMRAP - Reps)

In Teams of 2 Complete:
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
Partner 1:
9 Deadlifts
2 Wall Walks

Then Partner 2 goes.
Alternate Back and Forth and get as Many Rounds as Possible in 17 Min

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

RX + Men: 205#+
RX + Women: 135# +

Score: Total Number of Completed Rounds + Any Additional Reps from BOTH partner ins 17 Min. So partner 1 completes 9 + 2 - that's 1 round. When partner 2 finishes 9 + 2 - now you have 2 rounds....
Goal: 15-20 Rounds (8-10 Rounds Each)

You can and maybe should break up the reps on the deadlift. But, choose a load that would allow you to complete a set of 15 really good looking unbroken reps when fresh.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability.

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.

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 for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

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

MAMA MODIFICATIONS

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

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 or if you notice coning in the plank position please consider subbing: Inchworms, Box/Pike Walk outs, Shoulder Taps, Seated Strict Press, or Bear Crawls.