The Vault "Veinticuatro" Daily Demo

The Vault "Veinticuatro" Subs and Mods

The Vault "Veinticuatro" Tip

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

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

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH 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 20th 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
Pull Up Warm Up

WORKOUT

2 Rounds (For Time)
30 Alternating Step Single Arm
Overhead Lunges (15 Right Arm / 15 Left Arm)
30 Pull Ups
30 Clean and Jerks
30 Alternating DB Front Rack Lunges

Rest 2 Min between rounds

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

RX+ Men: 50# DBs / 40 reps
RX+ Women: 35# DBs / 40 reps

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.
**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

Score: Total Time (including rest)
Goal: 15-20 Min

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

For the single arm overhead lunges, hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 15, it's 7-8 on each side. (Same arm is overhead for all 15).

Same mechanics apply for the front rack lunges, you will just hold the DBs at the shoulders. Modify with farmer lunges, holding the DBs at the sides.

Modify by holding the DB at the shoulder. You can also switch to step ups, holding the DB at the shoulder.

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.

The clean AND jerk together counts as 1 rep.

Start with the DBs on the ground just outside the feet. Keep the chest lifted and back flat while you hinge forward by shifting your hips way back and bending the knees slightly. Arms are long and straight.

Keep your chest up, stand up fast. Keep the dumbbells close to the body as they travel UP. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds (For Time)
30 Alternating Overhead Lunges
30 Pull Ups
30 Clean and Jerks
30 Alternating Front Rack Lunges

Rest 2 Min between rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95# / 40 Reps
RX+ Women: 65# / 40 Reps

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.
**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

Score: Total Time (including rest)
Goal: 15-20 Min

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

For overhead lunges, hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for 30 lunges you end up doing 15 on each side.

To go lighter than the bar, use a single dumbbell or plate held overhead. Or switch to front rack lunges for both sets.

Same mechanics apply for the front rack lunges, you will just hold the bar on the shoulders with elbows high. Modify to front rack step ups if they feel better.

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.

The clean AND jerk together counts as 1 rep.

Start with feet hip width apart, the bar within an inch of the bar. Grip the bar just wider than shoulder width. Push your hips back, keep your belly tight and chest up. Knees are bent slightly and back should be flat.

Push through the heels to stand, keeping your chest up. Stand up fast then lift your elbows high and wide as the bar travels up. Spin your elbows around the bar to receive it on the shoulder in a partial squat with high elbows.

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

MAMA MODIFICATIONS

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

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

The Vault "Veinticuatro" Shift Demo

The Vault "Veinticuatro" Shift Subs and Mods

The Vault "Veinticuatro" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH 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 20th 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

12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
10 Unweighted Lunges
10 KB Swings
10 Unweighted Lunges
10 Overhead Press

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

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

For this workout, you'll perform 10 unweighted lunges, 10 swings, another 10 lunges, then 10 presses until 12 minutes are over!

The lunges should be unweighted and alternating. This means for each set of 10 you'll do 5 per leg. 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 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 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 in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

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

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

61620

TIP BW BURPEE JUN 16TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
12 Burpees
30 Air Squats

Rest 2 Min

3 Rounds
12 Burpees
30 Air Squats

RX+ Men/Women: 4 Rounds each time

Do NOT do RX+ if you can't keep time in the goal timeframe. Go FAST. That is the point.

Also unnecessary, but might be fun - wear a vest - IF you can keep the goal time!

Score: Total Time - Including Rest
Goal: 13-19 Min TOTAL (this includes the 2 min rest)

#blamemiranda

Like it says above, the goal on this one is to go FAST!

Lower the squats to 20 if 30 will take you more than 90 seconds when you are tired. Shoot for each 3 round section to be between 5-8 minutes tops.

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 of the burpee. So, you'd just step or jump back to plank, then step or jump your feet back and stand.

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.

You can modify this by setting up a target to squat to. Use a medicine ball, box, or stacked plates. This will help you be consistent with depth and avoid collapsing at the bottom.

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

AIR SQUAT - 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 061620

SHIFT TIPS_201606

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
10 Burpees
20 Air Squats

Rest 30 Seconds between rounds

No weight needed.

The rest is to allow you to go as fast as possible on each round.

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

For this workout, you'll perform 10 burpees followed by 20 squats then you'll rest 30 seconds before starting the next round. You'll repeat this until 5 rounds total are completed!

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

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

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

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

AIR SQUAT - 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.

61720

TIP DB FARMER CARRY JUN 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
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: MORNING COFFEE, SPINE STRENGTHENING
POST: PIGEON STRETCH, SCIATICA/PIRIFORMIS

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
10 Alternating Single Leg Deadlifts
100 Meter Farmer Carry
10 Alternating Single Leg Deadlifts

Rest 1 minute between rounds
....

If Single Leg Deadlifts are not going to work for you:

7 Rounds (For Time)
100 Meter Farmer Carry
20 Dumbbell Deadlifts

Rest 1 Min Between Rounds

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

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

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

We encourage you to go with single leg deadlifts even if even if you need to go with a  single dumbbell or lighter weight.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 10 reps = 5 on each leg.

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

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer Carry
10 Heavy Deadlifts

Rest 1 minute between rounds

RX Men: 165-205# Barbell / 40# DBs
RX Women: 105-145# Barbell / 25# DBs

RX+ Men: 225-255# Barbell / 50#+ DBs
RX+ Women: 155-175# Barbell / 35#+ DBs

Do a plate-hug carry if you don't have DBs

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min. The farmer carry distance should be around 1 min.

Choose weight that you think you might be able to do unbroken but aren't sure. If form breaks - lower the weight during the rest. If it feels too easy after 3 rounds - raise the weight during 1 min rest.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer or Bear Hug Carry
10-15 Sandbag Over Shoulder

Rest 1 Min Between Rounds

Idea Sandbag Loading:
For this one - if you have a heavy bag -use it and choose reps that will take you about 45 seconds to complete all of them.

Or our usual:
Men: 50-70#
Women: 25-45#

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

If unable to complete the carry in under a minute, shorten the distance or switch to DB farmer carries.

If can't leave your area - low step ups or even march in place for 1 Min. You can do this either bear hugging the bag or holding DBs at your sides.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

Choose a rep target that allows you to complete the round within the 1:30-2:00 time window per round.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.

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

SHIFT 061720

SHIFT TIPS_201706

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Low Step Ups
10 DB/KB Deadlifts

**Can hold light weight for the step ups if desired, but they should be low step ups.

Idea weight for Men: Single 35-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-25# KB/DB -or- Pair of Lighter Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds

For this workout, you'll do 1 minute of low step ups then 10 DB/KB deadlifts for 12 minutes!

For the step ups, 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.

If you'd like to make these a little more difficult, you can hold a light DB in each hand or a single DB at your chest.

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!

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.

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

61820

TIP DB PUSH PRESS JUN 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, CALVES/ANKLES

* 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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders

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

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.

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.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!

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, ideally 30-45 seconds. 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
Overheard Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders

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

RX+ Men: 115#+ / 50 Double Unders
RX+ Women: 75#+ / 50 Double Unders

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.

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.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!

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, ideally 30-45 seconds. 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
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Handstand Push Ups
20 Sit Ups
30 Double Unders

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

RX+ Men: 15 Handstand Push Ups / 50 Double Unders
RX+ Women: 15 Handstand Push Ups / 50 Double Unders

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a variation on the push press you can complete the reps in 30 seconds to a minute every time.

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.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

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, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

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

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)

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SHIFT 061820

SHIFT TIPS_201806

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds (For Time)
10 Overhead Press
15 Sit Ups
20 Skip Overs, Plate Hops, (or 30 reps of Single Unders or Taps)

Idea weight for Men: Pair of 15-30# Dumbbells - or - single KB/DB 35-55#
Idea weight for Women: Pair of 8-20# Dumbbells -or - single KB/DB 12-35#

Score: Total Time
Goal: 9-12 Min

For this workout, you'll perform 10 presses, 15 sit ups, then 20 skip overs for 7 rounds!

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.

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 last part, you can do 20 skips overs, plate hops, or 30 seconds of single unders or DB taps.

For the skip overs you will stand facing the Dumbbell/KB and skip 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.

MAMA MODIFICATIONS

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

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)

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

61920

TIP BW STEP UPS JUN 19TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR 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
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Dumbbell Hang Power Cleans
30 Dumbbell Front Squats
60 Alternating Unweighted Step Ups
30 Dumbbell Front Squats
30 Dumbbell Hang Power Cleans

Just one time through!!

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

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

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high.

You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

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

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

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

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
30  Hang Power Cleans
30 Front Squats
60 Alternating Unweighted Step Ups
30  Front Squats
30  Hang Power Cleans

Just one time through!!

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

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

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

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

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

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

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

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Sandbag Hang Power Cleans
30 Sandbag Front Squats
60 Alternating Unweighted Step Ups
30 Sandbag Front Squats
30 Sandbag Hang Power Cleans

Just one time through!!

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

RX+ Men/Women: 40 Reps of all sandbag movements.

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 10-14 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Ideally you'll be able to perform at least 10 reps at a time, but if you are using a heavier bag, you may drop the reps a little to stay on pace

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.

You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

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

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

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

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead.

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

FRONT/GOBLET SQUATS OR THRUSTERS - 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.

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!

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.

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

SHIFT 061920

SHIFT TIPS_201906

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

AMRAP 15 Min
(As Many Rounds and Reps as Possible in 15 Min)
10 KB Swings
10 Goblet Squats
20 Unweighted Lunges or Step Ups

Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

For this workout, you'll perform 10 KB swings, 10 goblet squats, then 20 unweighted lunges or step ups until 15 minutes are up!

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 Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

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

If you choose the step ups, choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be 14-20".

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.

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

FRONT/GOBLET SQUATS OR THRUSTERS - 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.

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!

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.

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

62020

TIP BB POWER SNATCH JUN 20TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
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
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Double Dumbbell Power Snatch
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

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

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

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.

Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!

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

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

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

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.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Power Snatch
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.

Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!

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

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

For the 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.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Sandbag Ground to Overhead
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

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

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

Set yourself up for a round a minute. The box jump overs eat up a lot of time so adjust the load of the bag if possible and necessary.

Otherwise, lower the reps on the ground to overhead if 6 reps is taking more than 20-30 seconds.

Choose a version of the pull up you can complete in 1-2 sets each time.

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

For the 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.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

TEAM VERSION

TEAM VERSION

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

In Teams of 2 Complete:
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
You Go - I Go Format
3 Power Snatch
6 Pull Ups
9 Box Jump Overs

Partner 1 does one full round then Partner 2 goes. Keep switching for 16 Min.

RX Men: 75#
RX Women: 55#

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

**This version can also be done with the dumbbell options or sandbag options in Program A or C.

Score: Total Number of Completed Rounds and any Additional Reps from both teammates.
Goal: 15 Rounds +

The reps are reduced on this version and you are resting half the time. So, gun it when it's your turn!

Set yourself up to be able to complete each round in a minute or less.

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

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

For the 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.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

MAMA MODIFICATIONS

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

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.

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.