The Vault "Veinte" Daily Demo

The Vault "Veinte" Subs and Mods

The Vault "Veinte" Tip

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

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

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTIETH 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 23 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
Running Warm Up

WORKOUT

5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters

No weight needed!

RX+: This is a vest optional workout if you want to -  wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!

Score: Total Time
Goal:  20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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 push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Bodyweight Lunges
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
20 Push Ups
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

No weight needed!

RX+: This is a vest optional workout if you want to -  wear one....ONLY if you can keep a good pace.  Otherwise it's a better workout without it!

Score: Total Time
Goal: 20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or distance/calories.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge.

So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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 push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

MAMA MODIFICATIONS

LUNGES - 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.

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

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

The Vault "Veinte" Shift Demo

The Vault "Veinte" Shift Subs and Mods

The Vault "Veinte" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTIETH 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 23 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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Alternating Lunges
20 Skip Overs / Single Unders
10 Push Ups
20 Skip Overs / Single Unders

No weight needed today!

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

For this workout, you will start with 20 alternating lunges, followed by 20 skip overs or single unders, 10 push-ups, and another 20 skip overs or single unders until 15 minutes are up!

The lunges should be unweighted and alternating. This means you end up doing 10 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

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

For the skip overs /single unders, you will do 40 per round - 20 after the lunges and another 20 after the push-ups! You may swap out taps or plate hops/skips or you may also choose to do low step ups if jumping or skipping is not an option.

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.

You may also sub floor press for the push-ups!

MAMA MODIFICATIONS

LUNGES - 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.

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

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

51920

TIP DB DOUBLE SNATCH MAY 19TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: QUADS/IT BAND, 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
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Dumbbell Squats
7 Toes to Bar / V-Ups
6 Double Dumbbell Snatch

Rest 2 minutes between AMRAPs

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

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

Score: Total Rounds plus any additional reps.
Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP)

The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard!

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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

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

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

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

Switch to an alternating single arm dumbbell snatch if you need to.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Barbell Back Squats
7 Toes to Bar / V-Ups
6 Barbell Power Snatch

Rest 2 minutes between AMRAPs

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

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

Score: Total Rounds plus any additional reps.
Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP)

The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard!

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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

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

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

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Sandbag Back Squats
7 Toes to Bar / V-Ups / SB Supine Toe Touches
6 Sandbag Ground to Overhead

Rest 2 minutes between AMRAPs

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

Score: Total Rounds plus any additional reps.
Goal: 12+ Rounds (That's 4 Rounds+ per AMRAP)

The goal here is to get a round a minute the whole way. Break up the toes to bar early to save your grip and core stability. Remember you get to rest for 2 full minutes between each AMRAP so go hard!

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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

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

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

For the 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!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's 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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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.

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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 051920

SHIFT TIPS_201905

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 Goblet Squats
7 Sit Ups
6 Hang Dumbbell Snatch Right
6 Hang Dumbbell Snatch Left

Idea Weight for Men: Single 20-35# DB/KB - or - pair of lighter dumbbells
Idea Weight for Women: Single 12-25# DB/KB - or - pair of lighter dumbbells

Score: Total Rounds plus any additional reps.
Goal: 7 Rounds +

For this workout, you will do 8 goblet squats, 7 sit-ups, then 6 hang DB snatch on your right side and 6 hang DB snatch on the left side until 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!

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 the Hang Dumbbell 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 6 reps are complete. Then complete 6 reps on the other side.

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's 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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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.

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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

52020

TIP SB DRAG AND PULL MAY 20TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SHOULDER FLOW, POSTERIOR CHAIN RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Rounds
20 Double Unders / DB Hop Overs
8 No Push Up Renegade Row

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

RX Plus Men: 50#+ DBs / 30 Double Unders
RX Plus Women: 35#+ DBs / 30 Double Unders

Score: Total Time
Goal: 13-19 Minutes

Set yourself up for roughly 90 second rounds on this one. Remember to keep that tight plank on the renegade rows!

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.

One rep of the renegade row = row right + row left.

Hold plank position/top of the push up. Then row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of 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. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Rounds
20 Double Unders / DB Hop Overs
8 Barbell Bent Over Rows

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135# / 30 Double Unders
RX Plus Women: 75-95# / 30 Double Unders

Score: Total Time
Goal: 13-19 Minutes

Set yourself up for roughly 90 second rounds on this one. Keep the bent over rows strict, only the arms move. Don't allow your hips to assist you!

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.

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!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Rounds
20 Double Unders / Sandbag Hop Overs
8 Sandbag Drag and Pulls

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

Score: Total Time
Goal: 14-20 Minutes

Set yourself up for roughly 90 second rounds on this one. Remember to keep that tight plank position on the drag and pulls!

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 drag and pull starts in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm.

Each drag (up) and pull (back) counts as 1 rep.

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 your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

NO PUSH UP 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 sub a traditional DB Bent Over Row. 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 Functional Progressions. You could also sub Bear Pose DB Drag, Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

SHIFT 052020

SHIFT TIPS_202005

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
20 Single Unders / Taps / Low Step ups
8 Single Arm Bent Over Row Right
8 Single Arm Bent Over Row Left
8 Plank Shoulder Taps

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

Score: Total Time
Goal: Under 17 Min

For this workout you will do 20 single unders, 8 single-arm bent over rows on both sides, then 8 plank shoulder taps for 10 rounds total.

For the single unders / taps / low step-ups you will do 20 per round!

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

For the Plank Shoulder Taps, you will start in the top of the push-up position then you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, knees, or even elevated!

The Plank Shoulder Tap is 1 tap right shoulder + tap left shoulder =  1 rep.

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 your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

NO PUSH UP 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 sub a traditional DB Bent Over Row. 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 Functional Progressions. You could also sub Bear Pose DB Drag, Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

52120

TIP BB CLUSTERS MAY 21ST 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: MORNING COFFEE, COUCH STRETCH
POST: HIPS, 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
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

50  DUMBBELL "CLUSTERS"
Every Min on the Min - Dumbbell Facing Burpees:
At 0:00  Start on the Clusters
At 1:00 1 Dumbbell Facing Burpee
At 2:00 2 Dumbbell Facing Burpees
At 3:00 3 Dumbbell Facing Burpees

Keep adding a burpee every minute until you complete 50 clusters

CLUSTER = Squat Clean + Thruster

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

RX + Men: 50# DBs  / 60 Reps
RX + Women: 35# DBs / 60 Reps

** You can also pick either/or for RX+ - just put how you did it in comments.

Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!

You'll want to get a good amount (like 30 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute. Choose a load that you could do at least 12 unbroken clusters in a fresh state.

If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.

For the cluster (squat clean thruster) you will start with the dumbbells 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the ground and start there for your next rep!

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. The rep is complete when you land on the other side. Turn around and repeat!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

50  BARBELL "CLUSTERS"
Every Min on the Min - Bar Facing Burpees:
At 0:00  Start on the Clusters
At 1:00 1 Bar Facing Burpee
At 2:00 2 Bar Facing Burpee
At 3:00 3 Bar Facing Burpee

Keep adding a burpee every minute until you complete 50 clusters

CLUSTER = Squat Clean + Thruster

RX Men: 75#
RX Women: 55#

RX + Men: 95#  / 60 Reps
RX + Women: 65# / 60 Reps

** You can also pick either/or for RX+ - just put how you did it in comments.

Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!

You'll want to get a good amount (like 30 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute. Choose a load that you could do at least 12 unbroken clusters in a fresh state.

If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.

For the clusters (squat clean thrusters) you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. The rep is complete when you land on the other side. Turn around and repeat!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

60  SANDBAG  "CLUSTERS"
Every Min on the Min - Sandbag Facing Burpees:
At 0:00  Start on the Clusters
At 1:00 1 Sandbag Facing Burpee
At 2:00 2 Sandbag Facing Burpees
At 3:00 3 Sandbag Facing Burpees

Keep adding a burpee every minute until you complete 60 clusters

CLUSTER = Squat Clean + Thruster

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

Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!

Keep in mind this version has 10 extra reps as you are working with a lighter implement for most of you. But, if using a heavier sandbag, or the burpees are really adding up, keep it at 50!

You'll want to get a good amount (like 35 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute.

If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.

For the clusters (squat clean thrusters) you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Each time you land on the other side completes the rep. Turn around and repeat!

MAMA MODIFICATIONS

DB CLUSTER - You could try less weight or less range of motion in the squat or going from the Hang position. 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.

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.

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

SHIFT 052120

SHIFT TIPS_202105

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
6 Overhead Press
4 Burpees

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

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

For this workout, you will perform 10 squats, 6 overhead press, and 4 burpees for 12 minutes!

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 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.

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

MAMA MODIFICATIONS

DB CLUSTER - You could try less weight or less range of motion in the squat or going from the Hang position. 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.

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.

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

52220

TIP KB SWING MAY 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, POSTERIOR CHAIN RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

Part 1
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups

Rest 2 Min Before Part 2

Score: Total rounds completed plus any additional reps.
Part 1 Goal: 7-10 Rounds

Part 2
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups

Use same loading and everything as you did from Part 1.

Part 2 Goal: 4-6 Rounds

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

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

Sit Up Weight:
Men: 30-50#
Women: 20-35#

If you want to bust out the barbell on this one, you could do hang power snatches instead of the swings. They should be light!

For the box jumps choose a height that allows you to land safely but requires you to stay focused! 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, 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! If jumping is just not happening for any reason, go with step ups.

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are not comfortable going overhead, just go to shoulder/eye level and back down.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

Mamas, make sure you check out all of the mama modifications on members-only. Some options in place of the sit ups are, any of the functional progressions or ball slams!

MAMA MODIFICATIONS

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.

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!

SIT UPS/WEIGHTED 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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 052220

SHIFT TIPS_202205

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

This one kind of has 2 parts!  It's all one big score though.
Part 1:
6 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
10 KB/DB Swings
10 Sit Ups

Rest 2 Min after all 6 Rounds

Then:
3 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
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 Time INCLUDING the 2 Min Rest
Goal: Under 15 Min

For this workout, you will start with 10 jump overs, 10 swings, and 10 sit-ups for 6 rounds total. Once all 6 rounds are completed, you'll rest 2 minutes. Then you'll do 10 jump overs, 10 swings, and 10 sit-ups for 3 rounds total (3 less than the first part!)

For the Dumbbell/KB hop overs, you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over or plate hop but that should be facing the object!

If jumping or skipping is out of the questions you can perform an alternating step up. It should be a height that challenging but safe to step up onto and down from.

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 ball.

MAMA MODIFICATIONS

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.

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!

SIT UPS/WEIGHTED 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/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

52320

TIP DB HANG POWER CLEAN MAY 23 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 DB Hang Power Cleans
10 DB Push Jerks
15 Air Squats
9 DB Hang Power Cleans
9 DB Push Jerks
15 Air Squats
8 DB Hang Power Cleans
8 DB Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

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

RX Plus Men: 50# DBs+ / 20 Air Squats each time
RX Plus Women: 35# DBs+  / 20 Air Squats each time

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks.

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

Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.

As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.

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.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

For Time
10 Hang Power Cleans
10 Push Jerks
15 Air Squats
9 Hang Power Cleans
9 Push Jerks
15 Air Squats
8 Hang Power Cleans
8 Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135# / 20 Air Squats each time
RX Plus Women: 75-95# / 20 Air Squats each time

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push presses which follow a descending rep count. Don't forget to finish with 15 air squats!

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

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.

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 Sandbag Hang Power Cleans
10 Sandbag Push Press
15 Air Squats
9 Sandbag Hang Power Cleans
9 Sandbag Push Press
15 Air Squats
8 Sandbag Hang Power Cleans
8 Sandbag Push Press
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

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

RX+: 20 Air Squats each Set

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks.

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

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

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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.

TEAM VERSION

TEAM VERSION

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

In Teams of 2 Complete:
100 Air Squats (50 Each - both working at the same time)
100 Hang Power Cleans (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)
100 Push Jerks (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135# / 140 combined (70 Each) air squats each time
RX Plus Women: 75-95# / 140 combined (70 Each) air squats each time

**May also use Dumbbell or Sandbag options from Program A, or C.

Score: Total Time
Goal: 16-24 Min

Squat together, lift separate! Squat at the same time until you both reach 50 reps. Then, break up the hang power cleans and push jerks however you want. Choose loads that would allow you to do at least 10 reps at a time when fresh.

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

MAMA MODIFICATIONS

HANG POWER CLEAN - 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.

Murph Demo

This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt. Michael Murphy.

We originally posted this workout on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!

We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, DOWN DOG FLOW
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*

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

To learn more about Murph click here

Murph (For Time)
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:
Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

See Program C for bike and row options!

Happy Memorial Day!

PROGRAM C

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

Metcon (For Time)
Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

MAMA MODIFICATIONS

Try to remember the spirit of Murph and what this event is all about. It’s no time for ego to get in the way of coming together as a community and celebrating a hero’s life and honoring his sacrifice. You can show the most respect by choosing a variation of the workout that allows you to move with integrity in each and every rep!

Murph is A LOT of volume. So depending on where you’re at in your journey you might want to consider scaling the volume down. You can always do a Mini Murph with 1/2 mile runs (800m) and half the the reps. Or choose whatever distance/numbers is appropriate for you to maintain your proper positions. Another way to scale volume is to choose to move for quality rather than time. For example, you could set your clock for 30 minutes and "flow" through the movements at a pace that allows you to move well. I also always like baby wearing as a way of helping me resist putting the pedal to the medal, especially if you have a hard time resist peer pressure. Lol... hopefully no one is going to make you go HAM while you have a baby strapped to your chest.

Also, I’d definitely do the “partitioned” option and break up the pull-ups, push ups, and squats into smaller cycles instead of trying to do all of each movement (like they did at the Games a few years ago) at a time before moving on.

Make sure you are staying HYDRATED!!!! Especially if you live somewhere warm or haven’t done this long of a workout in a while. I cannot emphasize this point enough, mamas!!!

As for your movements...

PULL UPS - Avoid any coning or too much pressure in the belly/pelvic floor with a ring row/trx row or a barbell rows or bent over rows are great too. I also love banded pull a parts or banded lat pull downs. Strict pull ups are normally ok as a sub but with this much volume and trying to cycle through the reps steadily, I wouldn’t recommend it. No jumping pull ups ladies...too much volume and this one can sneak up on you in how much fatigue and breakdown it puts in your arms.

PUSH UPS - Again, find a variation where you are not coning or bearing down with pressure in your belly or pelvic floor. I prefer an elevated push up to a box or bench over push ups from the knees but either way make sure you’re able to maintain a neutral spine and good integrity in your core for the entire movement of every rep. Break these up into even smaller sets or go from a higher box/elevation if you have to! You can also always do Front Raises or Strict Shoulder Presses!

SQUATS - Don’t be afraid to do a box squat or squat to some kind of target here! Great options for maintaining integrity in your core and focusing on proper breathing mechanics.

RUNNING - No leaking! If you experience leaking/peeing/pelvic pain while running you need to adapt your approach/technique and trying to learn how to do that during Murph just isn’t really the appropriate time. If you’re close to a full recovery try running a shorter distance. You can always sub rowing, biking, quick step ups, taps, etc.

I hope this helps!!! Please reach out if you have more questions! I’d also love to see your pictures if you decide to do it!!! mamas@streetparking.com