The Vault "Diecinueve" Daily Demo

The Vault "Diecinueve" Subs and Mods

The Vault "Diecinueve" 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
SWAP (skip the main workout and do one of these instead): SANDBAG

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

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 16 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

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

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00
...(10:00, 15:00, 20:00).

RX Men: 40-50# DB / 20#ish Ball
RX Women: 25-35# DB / 13-15#ish Ball

RX+ Men/Women: 60 Double Unders,
30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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 1 min 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 power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

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

When you catch it. Catch first and then squat.

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

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders,
95#+ Power Snatch , 30 Wall Balls

RX+ Women: 60 Double Unders,
65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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.

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 1 min 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 power snatch takes the bar from the ground to overhead in one smooth movement.

Set up with feet under hips and a wide grip. Your back should be flat with a tight belly, chest up, hips back, knees bent.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Once past the knees, stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Drop under the bar to receive it in a partial overhead squat with arms locked out overhead. Stand fully to complete the rep.

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

When you catch it. Catch first and then squat.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
15 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to  Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Idea Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders,
20 Sandbag Ground to Overhead,
30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

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

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball or you'd simply prefer it, you can sub side to side sandbag thrusters.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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

The Vault "Diecinueve" Shift Demo

The Vault "Diecinueve" Shift Subs and Mods

The Vault "Diecinueve" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 16 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

4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Rounds and Reps as Possible in 3 Min)
20 Single Unders, Skip Overs, Hop Overs, Taps
5 Hang DB Snatch Right
5 Hang DB Snatch Left
7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

Idea Weight for Men: Single 20-40# DB/KB
Idea Weight for Women: Single 12-25# DB/KB

Score: Total Rounds from all 4 AMRAPS + Any Additional Reps
Goal: 12 Rounds + (3 Rounds + Per AMRAP)

For this workout, you will perform 20 single unders, 5 hang DB snatch on your right arm, 5 hang DB snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or 15 minutes.

For the single unders, you will do 20 per round! You may sub with skip overs, hops over, or taps. You may also choose to do low step ups if jumping or skipping is not an option.

For the Hang DB Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and repeat until you've completed 5 reps on one side then switch to the other.

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 or assisted in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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

51220

TIP BB SUPINE TOE TOUCHES MAY 12TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, PIGEON 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
Shoulder Warm Up

WORKOUT

25 Burpees
then
5 Rounds
12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)
12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)
12 Lying Supine Toe Touches
then
25 Burpees

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

RX Plus Men: 50#+ DBs / 40 Burpees each time
RX Plus Women: 35#+ DBs / 40 Burpees each time

Score: Total Time
Goal: 13-20 Minutes

**Lunges are with one dumbbell at the shoulder and other arm locked overhead.
**Supine Toe Touches are holding one dumbbell in front of chest in both hands.

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

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!

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.

Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders.

You can also switch to weighted step ups with DBs by your side or at the shoulders.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

Bend your knees to make this more accessible!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

25 Burpees
then
5 Rounds
18 Barbell Overhead Lunges (Alternating)
12 Lying Supine Toe Touches
then
25 Burpees

RX Men: 65-75#
RX Women: 45-55#

RX Plus Men: 95#+ / 40 Burpees each time
RX Plus Women: 65#+ / 40 Burpees each time

Score: Total Time
Goal: 13-20 Minutes

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

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

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

If the barbell is not feeling stable, try holding a plate overhead for the lunges.

Otherwise switch to back rack step ups.

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Bend your knees to make this movement more accessible. Or use a plate for the toe touches, switch to V Ups or even leg raises!

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

25 Burpees
then
5 Rounds
24 Sandbag Front Rack Lunges
12 Lying Supine Toe Touches
then
25 Burpees

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

RX+ Men/Women: 40 Burpees for each set.

Score: Total Time
Goal: 13-20 Minutes

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

For the front rack lunge, clean the bag up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for 24 reps, it's 12 on each leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

You can also switch to step ups with the bag front racked or on one shoulder (switch shoulders every 12 reps).

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

Bend your knees if you need to!

MAMA MODIFICATIONS

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SUPINE LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try scaling the movement with bent knees or a smaller range of motion. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT_051220

SHIFT TIPS_201205

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
10 Burpees
10 Lunge Left
10 Lunge Right
10 Lying Leg Lifts

No weight needed today!

Score: Total Time
Goal: Under 13 Min

**If finish under 10 - can be turned into a 10 Min AMRAP.

For this workout, you will do 10 burpees, followed by 10 lunges on your left leg and 10 lunges on your right leg, then 10 lying leg lifts for 5 rounds total.

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

The lunges should be unweighted and you'll do all 10 reps on one leg before switching to the other. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out step ups.

If unweighted lunges are easy, you can hold a DB or KB at your chest/shoulders.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.

MAMA MODIFICATIONS

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SUPINE LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try scaling the movement with bent knees or a smaller range of motion. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

51320

TIP BB CLEAN AND JERKS MAY 13TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - 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: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE, 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
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

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

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

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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.

The clean AND jerk together counts as 1 rep.

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

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

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

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

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

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

RX Plus Men: 135#+
RX Plus Women: 85#+

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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.

The clean AND jerk together counts as 1 rep.

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

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

PROGRAM C

PROGRAM C

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

WORKOUT

**This version can be done with either a barbell or dumbbells for the Clean and Jerks
3 Rounds
15 Clean & Jerks
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 2 minutes between rounds

RX Men: 95-115# / 40# DBs
RX Women: 65-75# / 25# DBs

RX Plus Men: 135#+ / 50# DBs
RX Plus Women: 85#+ / 35# DBs

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that bike/row. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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

The clean AND jerk together counts as 1 rep.

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

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

MAMA MODIFICATIONS

POWER CLEAN - You could 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.

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

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

SHIFT_051320

SHIFT TIP_201305

SHIFT WARM UP

Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

3 Rounds
Each Round is:
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
20 KB/DB Deadlifts
10 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

REST 1 MIN BETWEEN EACH ROUND

Idea Weight for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Idea Weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time INCLUDING Rest
Goal: 10-15 Min

For this workout, you will do 1 minute of movement followed by 20 deadlifts, 10 overhead press and another minute of movement. Once you've finished the round, rest 1 minute, then repeat this cycle for 3 total rounds.

For the first and last part of each round, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.

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

For the overhead 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.

The deadlifts and presses don't have to be done with the same weight!

MAMA MODIFICATIONS

POWER CLEAN - You could 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.

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

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.

51420

TIP BW PULL UP MAY 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK/SHOULDER RELIEVER

* 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
Squat Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 DB Front Squats
3 Pull Ups
6 DB Front Squats
6 Pull Ups
9 DB Front Squats
9 Pull Ups
12 DB Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: DB Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

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

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

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

For 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!

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as You Can Get in 12 Min
3 Barbell Front Squats
3 Pull Ups
6 Barbell Front Squats
6 Pull Ups
9 Barbell Front Squats
9 Pull Ups
12 Barbell Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135#+
RX Plus Women: 75-95#+

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

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

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

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

For 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!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as Possible in 12 Min:
3 Sandbag Front Squats
3 Pull Ups / Bent Over Slams
6 Sandbag Front Squats
6 Pull Ups / Bent Over Slams
9 Sandbag Front Squats
9 Pull Ups / Bent Over Slams
12 Sandbag Front Squats
12 Pull Ups / Bent Over Slams
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Sandbag Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

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

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

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

For 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 SLAM with the sandbag, always a good time!

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!

MAMA MODIFICATIONS

FRONT 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.

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, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SHIFT_051420

SHIFT TIPS_201405

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

As Far as You Can Get in 10 Min
3 Goblet Squats
3 Single DB/KB Bent Over Rows / Ring or TRX Rows
6 Goblet Squats
6 Single DB/KB Bent Over Rows / Ring or TRX Rows
9 Goblet Squats
9 Single DB/KB Bent Over Rows / Ring or TRX Rows
12 Goblet Squats
12 Single DB/KB Bent Over Rows / Ring or TRX Rows
...
Keep adding 3 reps of each movement every round until you hit 10 minutes.

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

**Can also be done with a pair of lighter dumbbells.

Score: Final Goblet Squats set completed in last full round plus any additional Reps.
**So if you finish the round of 15 Goblet Squats and 6 Bent Over / Ring  Rows your score would be 15+6.
Goal: Through the Round of 15s

For this workout, you will do 3 goblet squats followed by 3 bent over rows or ring/TRX rows. Then 6 goblet squats followed by 6 bent over rows or ring/TRX rows. You will continue adding 3 reps to both movements each round until the 10 minutes are up!

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!

If you are doing the bent over row you will hold a head of the dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.

If you are doing the ring or TRX rows - 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.

If you only have a pair of light dumbbells, you can hold them both at your shoulders for the squats and hold one in each hand for the bet over rows, which is basically Program A!

MAMA MODIFICATIONS

FRONT 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.

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, 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.

51520

TIP DB DEVIL PRESS MAY 15TH 2020

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
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW, 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

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Devil Press
Max DB Hop Overs / Double Unders

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

RX+ Men/Women: 10 Devil Press

**No need to go heavier on this one!

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Devil Press or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Devil Press if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Devil Press reps by 1 or 2.

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.

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!

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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
5 Burpees
5 Barbell Power Snatch
Max DB Hop Overs / Double Unders

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

RX+ Men: 115# + / 7 Reps of Each
RX+ Women: 75#+ / 7 Reps of Each

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Burpees and Snatch or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Burpee or Snatch if you need to!

If you don't get at least 30 in the first rounds - lower Burpee/ snatch reps by 1 or 2.

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

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

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, to keep things moving you can sub hop overs instead of double unders.

If you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Sandbag Burpees
Max Reps Sandbag Hop Overs  / Double Unders

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

RX+ Men/Women: 10 Sandbag Burpee to Overhead

Score: Total Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Sandbag Burpees or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Sandbag Burpee if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Sandbag Burpee reps by 1 or 2.

So basically this will not be bad first 2-3 cycles but then when winded the SB Burpees will start taking MUCH longer is what I am assuming. If they are still getting 40+ after 4 rounds - they should stop at 40. If they don't get at least 30 in the first rounds - they should lower SB Burpee Reps.

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!

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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

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!

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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

SHIFT_051520

SHIFT TIPS_201505

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Push Ups
7 KB/DB Swings
20 Single Unders

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

(If you only have light dumbbells you can swing them both at the same time! One in each hand)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds +

For this workout, you will do 7 push-ups, 7 swings, and 20 single unders for 12 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 7 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 single unders you will do 20 per round! You may sub hop overs, skip overs, or taps for these! You may also choose to do low step ups if jumping or skipping is not an option.

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!

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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

51620

TIP BW BOX JUMPS MAY 16TH 2020

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

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

WORKOUT

4 Rounds (For Time)
30 Air Squats
12 DB Push Presses
15 Box Jumps

RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box

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

Extra Credit Option (if you earn it): 5 Rounds

You MUST complete the first 4 rounds under 11 min to be eligible for a 5th round. (This is allowed no matter what weight you use.) Just note if you did 5th round in comments.

Score: Total Time
Goal: 12-17 Minutes

Choose a load that you could go unbroken for sure in the first round or two. Then you might need to break up the push presses into two sets in the remaining rounds. Stay focused on the box jumps and pick up your feet!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 box jumps choose a height that you are comfortable jumping on after lots of air squats!

Make sure when you jump and when you land that the knees do not cave in! Stand all of 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!

PROGRAM B*

PROGRAM B

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

WORKOUT

4 Rounds (For Time)
30 Air Squats
12 Push Presses
15 Box Jumps

RX Men: 75-95# / 22-24in Box
RX Women: 55-65# / 18-20in Box

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

Extra Credit Option (If you earn it): 5 Rounds

You MUST complete the  first 4 rounds under 11 min to be eligible for a 5th round. (You can do this option regardless of what weight you used.) Just note if you did 5th round in comments.

Score: Total Time
Goal: Under 12-17 Min

Choose a load that you could go unbroken for sure in the first round or two. Then you might need to break up the push presses into two sets in the remaining rounds. Stay focused on the box jumps and pick up your feet!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 box jumps choose a height that you are comfortable jumping on after lots of air squats!

Make sure when you jump and when you land that the knees do not cave in! Stand all of 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!

PROGRAM C

PROGRAM C

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

WORKOUT

4 Rounds (For Time)
30 Air Squats
12 Handstand Push Ups
15 Box Jumps

No weight needed for this version.

Extra Credit Option (if you earn it): 5 Rounds

You MUST complete the  first 4 rounds under 11 min to be eligible for a 5th round. Just note if you did 5th round in comments.

Score: Total Time
Goal: 12 -17 Minutes

Choose a variation on the handstand push up that you can still hit the time goal. They should take at the most 90 seconds so you can complete each round in 3-4 minutes.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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

Modify this by doing pike presses with your feet on a box.

For the box jumps choose a height that you are comfortable jumping on after lots of air squats!

Make sure when you jump and when you land that the knees do not cave in! Stand all of 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!

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Partner 1:
15 Air Squats
7 DB Push Presses
7 Box Jumps

Partner 2:
15 Air Squats
7 DB Push Presses
7 Box Jumps

Rest while your partner goes. Choose a weight - box height - reps so that each person is working roughly 1 min each time it is their turn.

RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box

RX+ Men: 50# DBs / 20 Squats + 9 Push Press + 9 Box Jumps Each Time
RX+ Women: 35# DBs  / 20 Squats + 9 Push Press + 9 Box Jumps Each Time

Score: Total Number of Completed Rounds + any Additional Reps for BOTH Team Members
Goal: 16-20 Rounds (8-10 Rounds Each)

So this is a you-go-I-go format. You complete a round, then your partner completes around. Set yourselves up for one minute rounds each so you are working one minute on, one minute off!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 box jumps choose a height that you are comfortable jumping on after lots of air squats!

Make sure when you jump and when you land that the knees do not cave in! Stand all of 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!

MAMA MODIFICATIONS

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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

42120

TIP BW AIR SQUAT APR 21 2020

THIS RE-TEST WORKOUT IS MEANT TO BE DONE THIS WEEK IN PLACE OF ANY DAILY WORKOUT OR SHIFT WORKOUT THAT YOU CHOOSE, IT IS NOT MEANT TO BE DONE AS AN EXTRA WORKOUT

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, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, SCIATICA/PIRIFORMIS

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Barbell Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
36 Air Squats
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
18 Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go Heavier

**Can also do this with barbell option from Prog B.

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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.

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.

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

SHIFT 042120

SHIFT TIP_202104

THIS RE-TEST WORKOUT IS MEANT TO BE DONE THIS WEEK IN PLACE OF ANY DAILY WORKOUT OR SHIFT WORKOUT THAT YOU CHOOSE, IT IS NOT MEANT TO BE DONE AS AN EXTRA WORKOUT

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step Ups
30 Seconds Air Squats
30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups
30 Seconds Overhead Press

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

(Only need weight for the overhead press)

Score: Squat and Press Reps Combined for all 8 Rounds.
Goal: 130-180 Reps

For this workout, you will perform 30 seconds of jogging, 30 seconds of squats, 30 seconds of jogging, and 30 seconds of presses for 8 rounds or 16 minutes total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you need to - you can sub push-ups for the shoulder press. You may do regular push ups, knee push ups, or even elevated push ups.

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.

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