The Vault "Veintitres" Daily Demo

The Vault "Veintitres" Subs and Mods

The Vault "Veintitres" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY THIRD 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 13th 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

WORKOUT

4 Rounds (For Time)
15 Dumbbell Burpee Deadlifts
30 Alternating Hang DB Snatch

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

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

Score: Total Time
Goal: 9-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the dumbbells.

For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells, with them on the floor roughly shoulder width apart.

Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.

Jump or step feet in so that they are EITHER in between or outside of the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.

You can also do a single dumbbell version by doing the burpee beside the DB, then adjusting on the way up out of the burpee so that it is between your feet when you pick it up.

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

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 15 per arm per round.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds (For Time)
30 Deadlifts
15 Burpees
15 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 10-16 Min

Choose a load on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds. You'll want to set yourself up for roughly 3 minute rounds.

Don't forget to breathe during the burpees!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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

You can also modify by removing the push up portion.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

4 Rounds (For Time)
15 Sandbag Burpee Deadlifts
20 Sandbag Hang to Overhead

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

Score: Total Time
Goal: 10-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the sandbag.

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

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.

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

If you are working with a heavier bag or just need to, you can switch to more of a hang clean & jerk.

MAMA MODIFICATIONS

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

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

HANG DB SNATCH - We recommend using dumbbells rather than the barbell if you notice yourself having to move the bar around your belly or if you are coning in the overhead position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to try eye level KB Swings.

The Vault "Veintitres" Shift Demo

The Vault "Veintitres" Shift Subs and Mods

The Vault "Veintitres" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY THIRD 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 13th 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

6 Rounds
6 Burpees
12 Deadlifts
18 Hang Dumbbell Snatch
(9 w/ the right arm then 9 w/ left arm

Idea weight for Men: Single 20-40# DB/KB - or - pair of lighter DBs
Idea weight for Women: Single 12-25# DB/KB - or - pair of lighter DBs

(may choose to use 1 or 2 DBs for deadlifts)

Score: Total Time
Goal: 12-18 Min

For this workout, you'll do 6 burpees, 12 deadlifts, then 9 hang snatches on your right arm and 9 hang snatches on your left arm for 6 rounds!

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

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

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

Lower back to the waist and repeat until 9 reps are done. You will then switch to the other arm and do the same thing.

If you're struggling with this movement, you can do more of a hang clean and press!

MAMA MODIFICATIONS

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

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

HANG DB SNATCH - We recommend using dumbbells rather than the barbell if you notice yourself having to move the bar around your belly or if you are coning in the overhead position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to try eye level KB Swings.

6920

TIP DB SQUAT JUN 9TH 2020

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

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

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)
20 Dumbbell Squats
400m Run

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

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

2 SCORES!!
Score #1: FASTEST ROUND
Score #2: SLOWEST ROUND
Goal: Both Under 3:15-3:30

GO ALL OUT! Can you keep all 5 Rounds under 3 min?

The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 20 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

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.

You can also hold a single dumbbell to your chest and perform goblet squats if you need to go lighter.

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

For Time
Slowest Round Score Here!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
400m Run

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

RX+ Men: 135#+
RX+ Women: 95#+

2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30

Go all out!!!

The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 15 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

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.

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

For Time
Slowest Round Score Here!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

RX Men: 95-115# / 40# DBs (20 Reps)
RX Women: 65-75# / 25# DBs (20 Reps)

RX+ Men: 135#+ / 50# DBs (20 Reps)
RX+ Women: 95#+ / 35# DBs (20 Reps)

2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30

Go all out!!!

The idea on this one is to perform the squats unbroken, then complete the bike/row as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 15 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

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.

If working with dumbbells, know that you can switch to a single DB held to the chest for goblet squats if you need to go lighter.

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

If your bike does not track calories, use whatever distance you get in 2 minutes in the first round as your target for the remaining rounds.

For Time
Slowest Round Score Here!

MAMA MODIFICATIONS

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target, lighter weight, 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. See the Mama Mods Movement Library for a demo video.

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

SHIFT 060920

SHIFT TIPS_200906

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Every Min on the Min for 12 Min
30 Seconds Jog, Row, Bike, Single Under, Low Step Ups, or Taps
7 Goblet Squats

Idea weight for Men: Single 25-55# KB/DB
Idea weight for Women: Single 12-35# KB/DB

The way this works is you do the 30 seconds + the 7 Squats every min!

Score: For each round that you are able to complete all of the work - you get one "round"
Goal: Choose the right weight/type of squats to allow you to do all 12 rounds - but challenge yourself!

For this workout, you'll perform 30 seconds of movement followed by 7 squats then you'll rest until the next minute starts and do it all over again until 12 minutes are up!

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

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!

MAMA MODIFICATIONS

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target, lighter weight, 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. See the Mama Mods Movement Library for a demo video.

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.

61020

TIP BB PUSH JERK JUN 10TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, SHOULDER FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses

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

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

Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds

Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.

Set yourself up for 60-90 second rounds.

For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.

Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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.

Push Jerks start the same way as the push press. When the DBs pop off the shoulders, punch your arms overhead as you drive your body under. So, you'll receive the DBs overhead in a partial squat. Stand up all the way to complete the rep.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Overhead Warm Up

WORKOUT

10 min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses

RX Men: 95#
RX Women: 65#

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

Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds

Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.

Set yourself up for 60-90 second rounds.

For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.

Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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.

Push Jerks start the same way as the push press. When the bar pops off the shoulders, punch your arms overhead as you drive your body under the bar. So, you'll receive it overhead in a partial squat. Stand up all the way to complete the rep.

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.

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

SHIFT 061020

SHIFT TIPS_202006

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible)
10 Jump or  Skip Overs (facing)
10 Overhead Press

Idea weight for Men: Single 25-40# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells

You can jump or skip over a simple crack on the ground or chalk line - or go higher like your laundry basket!!

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

For this workout, you'll perform 10 facing jump or skip overs and 10 overhead presses for 10 minutes!

For the 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.

If jumping or skipping is out of the questions you can sub with KB/DB deadlifts!

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 its  completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you don't have a KB or DB to press, you can swap out the press for push ups or elevated push ups!

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.

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

61120

TIP BW ALT V UP JUN 11TH 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: WARM UP FLOW, PIGEON STRETCH
POST: SI JOINT RELEASE OR LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
12 Dumbbell Step Up Overs
12 Push Up + Renegade Rows
12 Dumbbell Step Up Overs
12 Alt V-Up / Toes to Bar

Rest 1 Minute Between Rounds

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

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

1 Renegade Row = Push Up + Row Right Arm + Row Left Arm

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Min

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds or less on each movement.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Lower the weight all the way down to nothing if you need to!

For the push up part of the renegade row, we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

Then, row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all the way up for each rep then lower with control.

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

For the toes to bar,  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 alternating V-Ups, which is right hand to left foot = 1 rep left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
12 Front Rack Step Up (Not Over)
12 Bent Over Row
12 Front Rack Step Up (Not Over)
12 Alt V-Up / Toes to Bar

Rest 1 Minute Between Rounds

RX Men: 95# / 22-24" Box
RX Women: 65# / 18-20" Box

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

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Minutes

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds or less on each movement.

Use different loads for step ups and bent over rows if necessary.

For the barbell front rack step ups (NOT OVER) you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box, use a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

You can also sub alternating lunges. Each lunge counts as one rep.

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!

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 alternating V-Ups, which is right hand to left foot = 1 rep left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
12 Sandbag Step Up Overs
12 Push Up + Lateral Drag
12 Sandbag Step Up Overs
12 Alt V-Up / Toes to Bar / Sandbag Supine Toe Touches

Rest 1 Minute Between Rounds

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

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Minutes

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds on each movement.

For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate legs each rep.

Modify by stepping to a lower height or reducing the weight if possible. You can also substitute front rack lunges.

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

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

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 alternating V-Ups, which is right hand to left foot = 1 rep.  left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

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

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (FP 2 is a great option for this!), Ball Slams, KB Swings, Windmills Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 061120

SHIFT TIPS_201106

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
12 Alternating Step Ups
10 Bent Over Rows
12 Alternating Step Ups
10 Sit Ups

Weight only needed for Bent Over Rows!

Idea weight for Men: 12-25# Pair of Dumbbells - or - a heavier single dumbbell
Idea weight for Women: 8-20# Pair of Dumbbells - or - a heavier single dumbbell

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 alternating step ups, 10 bent over rows, another 12 alternating step ups, and then 10 sit-ups for 5 rounds!

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 12 you will do 6 per leg. You may sub the step ups with alternating lunges.

For the bent over rows you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, hold a dumbbell head in each hand and apply the same mechanics!

If you choose the single-arm  bent over row, you will do 10 reps per side, one at a time. 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 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.

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

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

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (FP 2 is a great option for this!), Ball Slams, KB Swings, Windmills Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

61220

TIP KBS JUN 12TH 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
SWAP (skip the main workout and do one of these instead): ENDURANCE

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

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Run 200 Meters
Max KB Swings

So at 0:00 when the clock starts - you run 200 meters and then do as many KB/DB swings as possible until the clock hits 90 seconds.

To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00

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

If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.

Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)

**Choose a run distance that you can sustain in 1 min or less. For many of you the means making the run shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just run faster!!

Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the distance!

Keep a running count of the number of swings you've completed.

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 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!

Modify with a Russian style swing to shoulder or eye level.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max KB/DB Swings

So at 0:00 when the clock starts - you row or bike and then complete as many KB/DB swings as possible until the clock hits 90 seconds.

To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00

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

If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.

Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)

**Choose a row/bike distance that you can sustain in 1 min or less. For many of you the means making the it shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just row or bike faster!!

Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the rowing distance or reduce the bike calories!

Keep a running count of the number of swings you've completed.

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 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!

Modify with a Russian style swing to shoulder or eye level.

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.

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

SHIFT 061220

SHIFT TIP_201206

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds
1 Min Jog, Row, Bike, Single Unders, or Low Step Ups
30 Seconds Max KB/DB Swings
30 Seconds Rest

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

Score: Total KB/DB Swing Reps
Goal: 70 Swings+

For this workout, you'll perform 1 minute of movement followed by 30 seconds of as many KB/DB swings as you can do! Then you'll rest for 30 seconds and repeat until 7 rounds total are done!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low 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 bell weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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.

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!

61320

TIP BB THRUSTER JUN 13TH 2020

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

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

* 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

6 Rounds (For Time)
8 Dumbbell Power Cleans
8 Dumbbell Thrusters
30 Double Unders

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

RX+ Men: 50# DBs+/ 40 Double Unders
RX+ Women: 35# DBs+ / 40 Double Unders

Score: Total Time
Goal: 8-12 Min

This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.

We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

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

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 45 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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

6 Rounds (For Time)
8  Power Cleans
8 Thrusters
30 Double Unders

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ / 40 Double Unders
RX+ Women: 75#+ / 40 Double Unders

Score: Total Time
Goal: 8-12 Min

This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.

We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

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 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 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 45 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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

6 Rounds (For Time)
10 Sandbag Power Cleans
10 Sandbag Thrusters
30 Double Unders / Sandbag Hop Overs

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

Score: Total Time
Goal: 8-12 Min

We are shooting for 60-90 second rounds here. Choose a load or movement variation you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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 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 could also do side to side sandbag thrusters with the bag on one shoulder. Lower the bag onto the opposite shoulder after completing each rep.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, skip overs, or double rep single unders.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

In Teams of  2 Complete
8 Rounds EACH:
Completed in You Go / I Go Fashion:
6 Barbell Power Cleans
6 Barbell Thrusters
20 Double Unders

So partner 1 does one full round - then partner 2 goes. Back and forth until you have BOTH completed 8 Rounds.

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 30 Double Unders
RX+ Women: 75# / 30 Double Unders

**Team version may also be completed with Dumbbell option from Program A or Sandbag Option from Program C.

Score: Total Time
Goal: 16-22 Min

You basically have a one to one work:rest ratio on this one. This means you can gun it when it's your turn. Set yourself up to go right into the thrusters after that 6th power clean. Set yourself up for roughly a round a minute.

Relax on the double unders!

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 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 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.

MAMA MODIFICATIONS

POWER/SQUAT CLEANS - Upright Rows and Goblet Squats or is a great all around modification for this! You could also try less weight, starting from the hang or with the dumbbells between your legs. 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.