The Vault "Veinticinco" Daily Demo

The Vault "Veinticinco" Subs and Mods

The Vault "Veinticinco" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL 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 27th  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!

FINAL ONE!!! LET'S GO!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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, COUCH STRETCH
POST: HIPS, 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.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)
10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS

RX MEN: 40# DBs
RX Women: 25# DBs

RX+: Do more rounds

** We don't feel there is a need to do this heavier. Swapping double unders IS allowed, but this is written
with hop overs on purpose

HEADS UP!  THE SCORING FOR THIS IS INCORRECT HERE - BUT SINCE SCORES HAVE ALREADY BEEN LOGGED WE ARE UNABLE TO CHANGE IT OR ADD A SECOND OPTION!  ENTER 25 MIN AS YOUR SCORE AND PUT ROUNDS AND REPS IN COMMENTS!

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

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

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

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)
10 SANDBAG BURPEES
20 AIR SQUATS
30 DUMBBELL HOP OVERS / SANDBAG SKIP OVERS

IDEA SANDBAG WEIGHTS:
MEN: 50-70#
WOMEN: 25-45#

RX+: Do more rounds

HEADS UP!  THE SCORING FOR THIS IS INCORRECT HERE - BUT SINCE SCORES HAVE ALREADY BEEN LOGGED WE ARE UNABLE TO CHANGE IT OR ADD A SECOND OPTION!  ENTER 25 MIN AS YOUR SCORE AND PUT ROUNDS AND REPS IN COMMENTS!

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

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

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

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

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

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.

If jumping over your sandbag, you can do a skip over.

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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

HOP/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.

The Vault "Veinticinco" Shift Demo

The Vault "Veinticinco" Shift Subs and Mods

The Vault "Veinticinco" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL 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 27th  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

25 ROUNDS
2 BURPEES
6 AIR SQUATS
8 SKIP OVERS, TAPS, PLATE HOPS,
LOW STEP UPS

NO WEIGHT NEEDED!!

SCORE: TOTAL TIME
GOAL: 10-15 MIN

DON'T GO LONGER THAN 17 MIN!

For this workout, you'll complete 2 burpees, 6 squats, and 8 skip overs for 25 rounds! If you're still working at 17 minutes, call it a day!

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!

For the skip over, you will stand next to the  Dumbbell/KB and skip over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub DB/KB taps or plate hops!

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

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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

HOP/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.

62320

TIP DB STEP UPS JUN 23RD 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Running Warm Up
Full Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters

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

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

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 these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted.

Alternate your stepping leg so you end up doing 10 on each side.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so 20 reps is 10 per side.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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, Mtn Climbers or toe taps to a low target.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters

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

Step Ups may be performed as back rack step ups or holding dumbbells (one in each hand). 
Men: 40# / Women: 25#

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

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 the step ups you will have the barbell on your back. Choose a step height that is safe but challenging.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

If using dumbbells, you can hold them at the shoulders or by your sides.

If stepping up isn't feeling right for any reason, try reducing the height, load or switch to lunges.

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, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

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

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

**Power Cleans and Step Ups can also be performed with a barbell as seen in Program B.

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

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 these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted.

Alternate your stepping leg so you end up doing 10 on each side.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so 20 reps is 10 per side.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. 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.

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

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 062320

SHIFT TIP_202306

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 DB/KB Hang Power Cleans
12 Alternating Unweighted Step Ups
1 Min Jog, Bike, Row, Taps, Skip Overs, Single Unders

Idea weight for Men: Pair of 20-30# Dumbbells - or - Heavier Single DB/KB
Idea weight for Women: Pair of 10-20# Dumbbells - or - Heavier Single DB/KB

Score: Total Completed Rounds + any Additional Reps
Goal: 5-8 Rounds

For this workout, you'll do 10 hang power cleans, 12 step-ups, and 1 minute of movement until 12 minutes are up!

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

You can also do these with a single DB by holding one head of the dumbbell in each hand or with a single KB by holding the handle with both hands.

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 lunges for step ups!

For the last part you will choose from a jog/run, bike, row, taps, skip overs, or single unders (jump rope).

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. 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.

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

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.

62420

TIP BW TTB JUN 24TH 2020

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

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

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

PROGRAM A*

PROGRAM A

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

WORKOUT

Every 2 Min for 12 Min
(6 Total Rounds)
2 Wall Walks
8 Toes to Bar
Max Reps Jump Over

No weight needed!

Jump over height suggestions:
Men: 20-24"
Women: 16-20"

See below for jump over subs

RX+ Men/Women: 3 Wall Walks + 12 Toes to Bar

Score: Total Jump Over Reps ONLY
Goal: 60-85 Jump Overs

The goal is to get 10-15 jump overs per round which should take 30-45 seconds. Give yourself a minute just in case! This means, you'll want to complete the wall walks and toes to bar in about a minute in the first few rounds.

If you are super sore from the Vault hop overs, sub the jump overs with step up overs or Russian swings.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

For push up + taps, do 10 per round. 1 rep = push up + tap left + tap right. RX+, do 15!

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

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

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

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

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height.  18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

We'd love to see you jump if possible, even if it's over a low height. But, if jumping is not an option, try step up and overs, or Russian kettlebell swings.

PROGRAM C

PROGRAM C

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

WORKOUT

Every 2 Min for 12 Min
(6 Total Rounds)
20 Foot Handstand Walk
8 Toes to Bar
Max Reps Jump Over

No weight needed!

Jump over height suggestions:
Men: 20-24"
Women: 16-20"

See below for jump over subs

RX+ Men/Women: 30 Foot Handstand Walk + 12 Toes to Bar

Score: Total Jump Over Reps ONLY
Goal: 60-85 Jump Overs

The goal is to get 10-15 jump overs per round which should take 30-45 seconds. Give yourself a minute just in case! This means, you'll want to complete the handstand walk and toes to bar in about a minute in the first few rounds.

If you are super sore from the Vault hop overs, sub the jump overs with step up overs or Russian swings.

You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. 20 feet should take less than 40 seconds. Shorten the distance if you need to.

If you want to get some extra practice in, try subbing pike walk arounds with your feet on a box or short handstand walk to walls.

Keep a tight belly, glutes, and quads. Always be pushing the floor away from you with your planted hand.

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

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

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

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

We'd love to see you jump if possible, even if it's over a low height. But, if jumping is not an option, try step up and overs, or Russian kettlebell swings.

MAMA MODIFICATIONS

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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

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

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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 062420

SHIFT TIP_202406

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
4 Inchworms
10 Sit Ups
14 KB/DB Swings

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

Score: Total Time
Goal: Under 15 Min

For this workout, you'll perform 4 inchworms, 10 sit ups, and 14 KB/DB swings for a total of 6 rounds!

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug or slam balls.

For the 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!

MAMA MODIFICATIONS

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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

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

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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!

62520

TIP BB WOLF COMPLEX JUN 25TH 2020

CALLIE

FINALLY!! A workout for Jeb and Carolina's baby - CALLIE! 
This one has been a long time coming. And I think it goes without saying - #BLAMEJEB.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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: COOL DOWN FLOW 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 Dumbbell Warm Up

WORKOUT

DUMBBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Supine/Ring/TRX Rows

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

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

*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Down Lunges

(This is one lunge per leg with the right arm overhead and one lunge per leg with the left arm overhead)

Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds

Callie was born at 9pm on 10/3/19.

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds.

Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.

Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.

Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.

Modify this to a power clean + thruster + shoulder rack lunges. You can also switch the lunges to DB step ups if it feels better.

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

For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.

Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

BARBELL CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Supine/Ring/TRX Rows

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

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

*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds

Callie was born at 9pm on 10/3/19.

Make sure you watch the demo video for this one folks!

Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

Modify this to a power clean + thruster + front rack lunges. You can also switch the lunges to front racked step ups if it feels better.

Modify as needed by separating the movement into a power clean + thruster + lunges. You can also lower the bar to your shoulder for front rack lunges or front rack step ups if those feel better.

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

For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.

Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

SANDBAG CALLIE
19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)
3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Supine/Ring/TRX Rows

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

*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)

Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds

Callie was born at 9pm on 10/3/19.

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds.

Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

Modify this to a power clean + thruster + front rack lunges. You can also switch the lunges to front racked step ups if it feels better.

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

For the supine barbell/ring/TRX row, set yourself up to be as close to horizontal as possible when your arms are extended. Pick an angle you will have to break up but not go to singles.

Keep a rigid body position as you pull your whole body straight up to the bar or rings then lower with control back to straight arms.

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

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.

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

SHIFT 062520

SHIFT TIP_202506

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)
6 Goblet Squats / DB Squats
6 Shoulder Press
6 Burpees
6 Ring/TRX or Bent Over Rows

Idea weight for Men: Single 20-50# KB/DB - and/or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - and/or - pair of lighter dumbbells

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

For this workout, you will complete 6 squats, 6 presses, 6 burpees, then 6 rows for 15 minutes!

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!

You can also turn these into DB Squats by holding a dumbbell in each hand at your shoulders!

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

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

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

If you are doing the TRX/Ring Row option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

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

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

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.

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

62620

TIP SB HANG TO OH JUN 26TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE, 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
400m Run
40 Alternating Hang Dumbbell Snatches

Rest 1 minute between rounds

RX Men: 40# DB
RX Women: 25# DB

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

Score: Slowest Round Only
Goal: 3:30-5 Minutes

Pay attention to the goal time range on this one. Set yourself up to be able to complete the snatches in 1:30-2:00.

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 the single DB Hang Power 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 switch hands. You will alternate hands with each rep for these so you end up doing 20 per arm per round.

You could also use your sandbag on this one. Reduce the reps to 30 per round, or even lower if working with a heavier bag.

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!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

3 Rounds (For Time)
400m Run
24 Hang Power Snatches

Rest 1 minute between rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round Only
Goal: 3:30-5 Minutes

Pay attention to the goal time range on this one. Set yourself up to be able to complete the snatches in 1:30-2:00.

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 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

3 Rounds (For Time)
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
40 Alternating Hang Dumbbell Snatches

Rest 1 minute between rounds

RX Men: 40# DB
RX Women: 25# DB

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

**This version can also be done with sandbag (30 Reps) listed in Prog A / or barbell (24 reps) listed in Program B

Score: Slowest Round Only
Goal: 3:30-5 Minutes

Pay attention to the goal time range on this one. Set yourself up to be able to complete the snatches in 1:30-2:00.

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

For the single DB Hang Power 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 switch hands. You will alternate hands with each rep for these so you end up doing 20 per arm per round.

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.

DB SNATCH/HANG 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 you might want to consider subbing Russian Kettlebell Swings

SHIFT 062620

SHIFT TIP_202606

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

7 Rounds
30 Seconds Jog, Row, Bike, Taps, Low Step Ups, Skip Overs
30 Seconds Single Arm Hang Dumbbell Snatch Left Arm
30 Seconds Single Arm Hang Dumbbell Snatch Right Arm

Idea weight for Men: Single 15-30# DB/KB
Idea weight for Women: Single 8-20# DB/KB

Score: Total Number of Single Arm Dumbbell Snatches for all 7 Rounds - Both Arms
Goal: 100-140 Reps

For this workout, each round is 1:30. You'll do 30 seconds of movement, then immediately transition into 30 seconds of hang DB snatches on your left arm, then the last 30 seconds of the round will be hang DB snatches on your right arm. You'll repeat this for 7 total rounds.

For the first part you will choose from a jog/run, row, bike, taps, low step ups, or skip overs.

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

Lower back to the waist and repeat until 30 seconds are up, then switch hands for the next 30 seconds.

If you can't go overhead right now, you can sub the hang snatches for Single Arm Hang Power Clean or go to a single arm KB/DB Swing!

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.

DB SNATCH/HANG 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 you might want to consider subbing Russian Kettlebell Swings

62720

TIP WALL BALL JUN 27TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: COOL DOWN FLOW, LOWER BACK 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

WORKOUT

3 Rounds (For Time)
14 Dumbbell Deadlifts
21 Wall Balls

Then Rest 1 Min

3 Rounds
10 Dumbbell Deadlifts
15 Wall Balls

Then Rest 1 Min

3 Rounds
6 Dumbbell Deadlifts
9 Wall Balls

You'll do ALL 3 rounds of 14 Deadlifts and 21 Wall Balls, then 1 Min Rest. Next, ALL 3 rounds of 10 Deadlifts and 15 Wall Balls, then 1 Min Rest. Finally, ALL 3 rounds of 6 Deadlifts and 9 Wall Balls, finishing with 1 Min Rest.

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

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

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

For the 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!

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

When you catch it. Catch first and then squat.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
7 Deadlifts
21 Wall Balls

Then Rest 1 Min

3 Rounds
5 Deadlifts
15 Wall Balls

Then Rest 1 Min

3 Rounds
3 Deadlifts
9 Wall Balls

You'll do ALL 3 rounds of 7 Deadlifts and 21 Wall Balls, then 1 Min Rest. Next, ALL 3 rounds of 5 Deadlifts and 15 Wall Balls, then 1 Min Rest. Finally, ALL 3 rounds of 3 Deadlifts and 9 Wall Balls, finishing with 1 Min Rest.

RX Men: 155-205# Barbell
RX Women: 105-135# Barbell

RX+ Men: 225-275#+ Barbell
RX+ Women: 155-185#+ Barbell

Deadlift should be heavy but unbroken

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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.

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

When you catch it. Catch first and then squat.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
7-12 Sandbag Over Shoulder
21 Wall Balls

Then Rest 1 Min

3 Rounds
5-10 Sandbag Over Shoulder
15 Wall Balls

Then Rest 1 Min

3 Rounds
3-6 Sandbag Over Shoulder
9 Wall Balls

If you have a heavier sandbag or d-ball for this one - use that and do the lower reps. If not - use your regular sandbag with the higher rep count.

Score: Total Time
Goal: 12-18 Min

Pick a rep count on the sandbag over the shoulder that you can go right into the next rep without breaking too long.

If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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!!!

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

When you catch it. Catch first and then squat.

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

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
6 Rounds
10 Deadlifts (each) (Synchronized)
40 Wall Balls (one person works at a time)

No Rest between rounds

RX Men:155-205# Barbell
RX Women: 105-135# Barbell

RX+ Men: 225-275#+ Barbell
RX+ Women: 155-185#+ Barbell

May also do sandbag over the shoulder (10 reps per round each - synchro if possible)
Or
Dumbbell Deadlifts 20 Reps (each) per round (synchronized) See Prog A for loading.

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. Divide the wall balls into small enough sets that don't lose steam in the later rounds.

The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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.

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

When you catch it. Catch first and then squat.

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

MAMA MODIFICATIONS

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 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.

WALL BALLS - 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.