The Vault "Veintidos" Daily Demo

The Vault "Veintidos" Subs and Mods

The Vault "Veintidos" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS, COOL DOWN FLOW

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY SECOND 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 - June 6th 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
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps

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

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

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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.

If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

For Time
30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

RX+ Men: 135-155#
RX+ Women: 85-105#

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

For Time
30 Sandbag Back Squats
30 Toes to Bar / Supine SB Toe Touches
30 Box Jumps
30 Sandbag Back Squats
20 Toes to Bar / Supine SB Toe Touches
20 Box Jumps
30 Sandbag Back Squats
10 Toes to Bar / Supine SB Toe Touches
10 Box Jumps

**Notice the reps for the SB Back Squats stay at 30 per round on this version.

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

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

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

It's more squats in this version because most sandbags are lighter than the suggested loads in programs A and B. If you have a heavier sandbag, feel free to follow same 30-20-10 rep scheme as the other movements.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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)

DB/AIR 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.

The Vault "Veintidos" Shift Demo

The Vault "Veintidos" Shift Subs and Mods

The Vault "Ventidos" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY SECOND 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 - June 6th 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

Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as
Possible in 12 Min)
10 Air Squats
10 Sit Ups / Alternating V-Ups
10 Low Jump Overs or Line Skip Overs (Facing)

No weight needed today!

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

For this workout, you will do 10 squats, 10 sit-ups, and 10 low jump overs (facing) 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 or do an assisted squat. 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!

If you'd like to make the squats more difficult, hold a KB or DB at your chest for Goblet Squats!

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, slam balls or an eye level KB Swing.

For the Low Jump Over 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 the object, a line, or a plate. Whichever option you choose make sure you are facing the object, not lateral.

If jumping or skipping is out of the questions you can perform a difficult step up.

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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)

DB/AIR 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.

6220

TIP BW SUPINE BARBELL ROW JUN 2ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: HAMSTRINGS, 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
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

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

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

**If getting more than 1 min rest - option to take reps to 20 and 20.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If you need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

If you are flying through the power cleans with the dumbbells you have, you can up the reps to 20.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

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

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

Make sure you push it on the run!

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Row 500 Meters
OR
Bike 30 Cal (Men) / 22 Cal (Women)
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

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

**Can also do this version with Dumbbell Options from Program A.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

If you choose the row version, be mindful of the amount of pulling in this workout. Keep your belly braced and focus on controlled movement.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

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.

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 060220

SHIFT TIP_200206

SHIFT WARM UP

Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
12 DB/KB Hang Power Cleans
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Ring Rows / Bent Over Rows
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

Idea weight for Men: 20-40# DBs - or - Single DB/KB
Idea weight for Women: 8-20# DBs - or - Single DB/KB

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 hang power cleans, 1 minute of movement, 12 ring rows, and then another minute of movement until you've completed 5 total rounds!

For the dumbbell hang power clean, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You may also do these with one DB or one KB.

For the minute of movement, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.

If you are doing the Ring Row option - just remember that the more parallel your body is to the ground - the more difficult these become. So the further forward your feet are near or in front of the rings, the more difficult the row will be. 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 are doing the bent over row you will hold a head of the dumbbell in each hand or hold one 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.

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.

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.

6320

TIP DB BURPEE OVER DB JUN 3RD 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIP FLEXORS/PSOAS

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
15 Wall Balls
8 Burpees Over Dumbbell

RX Men: 20# Wall Ball
RX Women: 14# Wall Ball

RX+ Men: 20 Wall Balls / 12 Burpees Over Dumbbell
RX+ Women: 20 Wall Balls / 12 Burpees Over Dumbbell

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a wall ball variation you can go unbroken most of the way. Don't forget to breathe on the burpees!

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.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds (For Time)
8 Barbell Thrusters
8 Burpees Over the Bar

RX Men: 75#
RX Women: 55#

RX+ Men: 10 Thrusters  / 10 Burpees Over the Bar
RX+ Women: 10 Thrusters / 10 Burpees Over the Bar

**Intention on RX+ is NOT to go heavier, just faster with the higher reps and light weight.

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is only 8 reps compared to the other Program versions as the barbell will be heavier. Don't forget to breathe on the burpees!

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

For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds
10 Sandbag Thrusters
8 Burpees Over the Sandbag

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

RX+ Men: 12 Thrusters  / 10 Burpees Over the Sandbag
RX+ Women: 12 Thrusters / 10 Burpees Over the Sandbag

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is 10 reps compared to the other Program versions. Depending on the weight of your sandbag, you may reduce the reps to 8 or increase them to 15 to hit the goal window. Don't forget to breathe on the burpees!

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

You can also do a side-to-side version of the sandbag thruster. The bag starts on one shoulder. Once you extend your arms all the way at the top, lower the bag down on to the opposite shoulder for the next rep.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

MAMA MODIFICATIONS

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

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

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

SHIFT 060320

SHIFT TIP_200306

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Goblet Squat + Press
6 Burpees

Idea weight for Men: 20-40# Single Dumbbell/KB
Idea weight for Women: 12-25# Single Dumbbell/KB

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

For this workout, you'll do 8 squat + press and 6 burpees until 12 minutes are up!

For the Goblet Squat + Press, you'll complete a squat then once you've come back to standing, you'll press the weight overhead. Then you'll lower back down to your shoulder and start again with the squat, alternating between squat and press until you've completed 8 reps.

For the Goblet Squat you will hold the weight at the chest/shoulders - you can hold one DB/KB or two dumbbells. 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 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

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

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

GOBLET SQUATS + PRESS - 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.

6420

TIP DB QUARTER GET UPS JUN 4TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, 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

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 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!

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Barbell Sumo Deadlift High Pull
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

(If no KB or DB - you may sub 10 toes to bar, v-ups, or weighted sit ups for the get ups!)

RX Men: 75# Barbell (SDHP), 40-50# KB/DB (Gets Ups)
RX Women: 55# Barbell (SDHP), 25-35# KB/DB (Get Ups)

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 sumo deadlift high pulls the bar will start on the ground. You will have feet wide and the hands narrow - inside the legs. You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.

To start the movement you will think LEGS - SHOULDERS - ARMS. So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close. Then SHRUG the shoulders. Finally pull the bar UP the body with the elbows going high and outside. The elbows should not travel higher than the shoulders. The bar will reach mid chest height.

To return think ARMS - SHOULDERS - HIPS - KNEES. Keep the bar close to the body. Keep the chest up and heels down as you place the bar down!

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Sandbag Sumo Deadlift High Pull
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

(1/4 Get Ups may be done with a KB/DB or your sandbag on your shoulder)
(You may do 10 Sandbag Supine Toe Touches)

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

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. The elbows should not travel higher than the shoulders. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

The 1/4 get up is just the first couple steps of the Turkish get up or sandbag get up.

With the DB/KB: Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

With the Sandbag: Same movement except you just hold the sandbag high up against your chest and over the right shoulder.

Other options would be V-Ups, supine toe touches or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods

MAMA MODIFICATIONS

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

V-UPS - This movement can put 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, Bear Pose DB Drag, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag

SHIFT 060420

SHIFT TIP_200406

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, or Low Step Ups
12 KB/DB Swings
12 Alternating Crunch/V-Up

Idea weight for Men: Single 20-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

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

For this workout, you will do 20 single unders, 12 swings, and 12 alternating crunch/V-Ups for 12 minutes!

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

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the alternating crunch/V-Up, you'll begin by lying flat on your back. Then in either a V-Up or sit-up fashion, you'll bring your right hand to your left toe before lying back down. Then, you'll bring your left hand to your right toe. If doing these in a sit-up fashion, simply twist at the top to touch opposite toes.

MAMA MODIFICATIONS

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

V-UPS - This movement can put 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, Bear Pose DB Drag, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag

6520

TIP BW BOX STEP UPS JUN 5TH 2020

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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Farmer Lunges
6 Push Press

Rest 1 Minute Between Rounds

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

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

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges.

Sub farmer, goblet, or unweighted step ups if that feels better on the knees.

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
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Barbell Push Press

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. 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.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

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
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Handstand Push Ups

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / Strict HSPU
RX+ Women: 65#+ / Strict HSPU

**If you are a gymnastics ninja - don't be afraid to raise the number of Handstand Push Ups to 8 per round.  You may also lower them to 4 if needed to get 3 rounds per AMRAP.

**May also be done with DB options from Program A.

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight and handstand push up variation that will allow you go unbroken most or all of the way.

The idea is to go hard for 3 minutes so set yourself up to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. 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.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

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.

MAMA MODIFICATIONS

LUNGE/FARMER 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.

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 060520

SHIFT TIP_200506

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds (For Time)
12 Alternating Unweighted Lunges or Step Ups
6 Overhead Press

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

Score: Total Time
Goal: Under 15 Min

**Turn this into a NO EQUIPMENT WORKOUT by swapping out the overhead press for push ups!

For this workout, you'll perform 12 lunges and 6 presses until you've completed a total of 10 rounds!

The lunges should be unweighted and alternating. This means you end up doing 6 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 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.

If you'd like to turn this into a totally bodyweight workout, swap the overhead press for push-ups!

MAMA MODIFICATIONS

LUNGE/FARMER 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.

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.

6620

TIP BW MOUNTAIN CLIMBERS JUN 6TH 2020

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

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
Pull Up Warm Up

WORKOUT

5 Rounds
10 Pull Ups
20 Air Squats
30 Mountain Climbers/200 M Run

RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats

Strict Pull Up Option: 5-10 Strict Per Round

Score: Total Time
Goal: 12-17 Min

This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.

Each round should be in the 4-5 minute range, if not faster.

Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.

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

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

For the 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.

Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.

For mountain climbers, start in a plank position. Keep your shoulders directly over or even slightly beyond the wrists and hips in line with the shoulders, knees and ankles. Draw your right knee into your chest without deviating from the plank position. Then, draw your left knee up as your right leg returns to its starting position. Each time a knee comes up is one rep.

If you prefer to do a  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, or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
10 Pull Ups
20 Air Squats
15 Cal Bike (Men) / 11 Cal Bike (Women)
OR
250 M Row

RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats

Strict Pull Up Option: 5-10 Strict Per Round

Score: Total Time
Goal: 12-17 Min

This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.

Each round should be in the 4-5 minute range, if not faster.

Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.

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

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

For the 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.

Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.

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

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
200 Meter Run (Together)
50 Pull Ups (Shared - 1 Person at a time)
400 Meter Run (Together)
100 Air Squats (Shared - 1 Person at a time)

RX + Men/Women: 75 Pull Ups per Round  / 150 Air Squats per Round

Strict Pull Up Option: 35 Strict Pull Ups (Shared) Per Round

Score: Total Time
Goal: 18-25 Min

You and your partner will run together, then perform the pull ups and air squats one at a time. Break up the reps however you want, but you will perform a total of 25 pull ups and 50 air squats each per round.

This should go fairly fast. Choose a version of the pull up that you can do at least 5 reps at a time consistently.

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.

Extend the window to 2 minutes for the 400m run.

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

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

For the 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.

MAMA MODIFICATIONS

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.

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry or step ups, Low Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Please see the Mama Modifications Movement Library for demos).