The Vault "Uno" Demo

The Vault "Uno" Subs and Mods

The Vault "Uno" Shift Tip

The Street Parking Vault is BACK!!!!

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the FIRST 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 - July 11 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!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019! During the first round of the Vault it came out on Jan 6, 2020.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR MORNING COFFEE
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE

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

---

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Street Parking Vault:  "Dumbbell UNO"
FOR TIME:
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.

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

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN 

Choose a weight that you don't have to break the sets up a lot.

Post what weight you used in the comments when you enter your score!

For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.

On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.

For the squats the dumbbells can be rested on the shoulders however you would like!

Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!

PROGRAM B*

PROGRAM B

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

WORKOUT

Street Parking Vault: "Barbell UNO"
FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES
9 BARBELL POWER CLEANS
9 BARBELL JERKS
9 BARBELL BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1 OF EACH

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135# +
RX+ Women: 75-85# +

SCORE: TOTAL TIME
GOAL: 20 MIN OR LESS

Put what weight you used in the comments when you post your score!

For the power cleans the bar will start on the ground. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the bar on the shoulders. Stand up to finish the rep. Keep the back flat as you bring the bar back down.

On the jerks the bar will start on the front of the shoulders with elbows slightly in front. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Bar off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.

For the squats the bar will be on the back rack on the shoulders.

Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: "Sandbag UNO"
FOR TIME:
10 SANDBAG POWER CLEANS
10 SANDBAG JERKS/PUSH PRESS
10 SANDBAG BACK SQUATS
10 BURPEES OVER THE SANDBAG
9 SANDBAG POWER CLEANS
9 SANDBAG JERKS
9 SANDBAG BACK SQUATS
9 BURPEES OVER THE SANDBAG
....
CONTINUE WITH
8,7,6,5,4,3,2,1 OF EACH!

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN

Put the weight of the bag you used in the comments when you post your score!

Sandbag Power Cleans start with the SB on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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

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

You may also do a push jerk by driving yourself under the bag as it pops up off the shoulders so you receive it overhead with straight arms in a partial squat. Stand all the way to complete the rep before lowering back to the shoulder.

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

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

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.

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.

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

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

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

"Uno"Shift Demo

SHIFT TIP_200707

The Street Parking Vault is BACK!!!!

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the FIRST 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 - July 11 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!

This workout was the first workout of Street Parking back in Jan 2017! We did it again on Jan 02, 2018, and then on Jan 7, 2019! During the first round of the Vault it came out on Jan 6, 2020.

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT UNO"
10 Rounds for Time
5 Air Squats - or-  Goblet Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee

Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells
Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells

Score: Total Time
Goal: Under 20 Min

Post what weight you use in comments.For the squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the 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.

If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!

To stand, lead with the chest. Stand fully for each rep.

For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

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

For the shoulder press keep the rib cage down, bring the kettlebell to the shoulders each time and get it completely locked out overhead with the biceps in the ears!

No push up burpees are just that.  Hands on the ground.  Step or jump back.  Step or jump in.  Jump and clap.  You can also do these elevated.

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.

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.

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

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

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

7720

TIP BW TTB JUL 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, 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
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

6 Rounds (For Time)
6 Toes to Bar
12 Wall Balls
6 Toes to Bar
12 Box Jumps

Suggested Ball Weight:
Men: 18-22#
Women: 13-15#

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

RX+ Men/Women:
7 Rounds of 7 TTB - 14 Wall Balls - 7 TTB - 14 Box Jumps

If subbing V-Ups for Toes to Bar increase reps by 2 per set (8 per set for RX / 9 per set for RX+)

Score: Total Time
Goal: 12-17 Min

**Do not do RX+ if you don't think you can meet the goal time.

Aim for 2:00-2:50 rounds on this one. Choose a load and movement variation you can pretty much go unbroken or take short breaks while maintaining a smooth pace.

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!

Mamas, sub with ball slams, Russian kettlebell swings or check the Mama Modifications on Members Only for even more options.

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

When you catch it. Catch first and then squat.

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

For the box jumps, choose a height that you are comfortable jumping to and stepping down from. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

6 Rounds (For Time)
6 Sandbag Supine Toe Touches
12 Sandbag Thrusters
6 Sandbag Supine Toe Touches
12 Box Jumps

Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#

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

RX+ Men/Women:
7 Rounds of 7 Supine TT- 14 Thrusters - 7 Supine TT - 14 Box Jumps

Score: Total Time
Goal: 12-17 Min

**Do not do RX+ if you don't think you can meet the goal time.

Aim for 2:00-2:50 rounds on this one. Choose a load and movement variation you can pretty much go unbroken or take short breaks while maintaining a smooth pace.

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

If you are unable to keep your back from overextending, try bending your knees as you raise and lower your legs.

Mamas, sub with ball slams, Russian kettlebell swings or check the Mama Modifications on Members Only for even more options.

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

For the box jumps, choose a height that you are comfortable jumping to and stepping down from. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

MAMA MODIFICATIONS

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

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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)

SHIFT 070720

SHIFT TIP_200707

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Sit Up
7 Air Squat
7 Jump Overs / Step Ups

No weight needed today!

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

For this workout, you'll do 7 sit ups, 7 air squats, and 7 jump overs or step ups until 12 minutes are up!

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 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 jump over, stand facing the object and jump over it. Then you will turn around and jump back over the object. You can use something as low as a dumbbell or something more challenging. Feel free to scale to a line if you are intimidated to go over something.

If jumping or skipping is out of the question sub a challenging step up.

MAMA MODIFICATIONS

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

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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)

7820

TIP KBS JUL 8TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
50 KB/DB Swings
Run 400 Meters

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

If you only have a lighter set of dumbbells - don't worry!  Use what you've got!

RX+ - go faster.

Score: Total Time
Goal: 10-15 Min

Set yourself up for 3:30-5 minute rounds. Choose a load on the swings that you can complete all 50 reps in 2-3 sets. Push the pace on the run!

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 all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Modify by swinging to shoulder or eye level if that feels more comfortable on the shoulders.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
50 KB/DB Swings
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

If you only have a lighter set of dumbbells - don't worry! Use what you've got!

RX+ - go faster.

Score: Total Time
Goal: 10-15 Min

Set yourself up for 3:30-5 minute rounds. Choose a load on the swings that you can complete all 50 reps in 2-3 sets. Push the pace on the bike/row!

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 all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Modify by swinging to shoulder or eye level if that feels more comfortable on the shoulders.

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

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!

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 070820

SHIFT TIP_200807

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds (For Time)
1 Min Jog, Row, Bike, Low Step Up, Taps, Single Unders
15 KB/DB Swings

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

Score: Total Time
Goal: Under 15 Min

For this workout, you'll start off with 1 minute of movement then complete 15 KB/DB swings and you'll do that for 6 rounds total.

For the first part you will choose from a jog/run, row, bike, low step ups, taps, or single unders (jump rope). It's only one minute of movement for six rounds so really push the pace here!

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

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!

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.

7920

TIP DB THRUSTER JUL 9TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
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.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

Part 1:
3 Rounds
30 Double Unders / DB Hop Overs
15 Dumbbell Squats

Rest 1 Min Before Part 2

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

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

Score: Total Time to Complete
Goal: 3-5 Min

This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For dumbbell 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.


Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Dumbbell Push Press

Rest 1 Min Before Part 3

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

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

Score: Total Time to Complete
Goal: 3-5 Min

Choose a load on the push press you can go unbroken.

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.


Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Dumbbell Thrusters

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

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

Score: Total Time to Complete
Goal: 3-5 Min

Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!

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

PROGRAM B*

PROGRAM B

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

WORKOUT

Part 1:
3 Rounds
30 Double Unders / DB Hop Overs
15 Barbell Front Squats

Rest 1 Min Before Part 2

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs

Score: Total Time to Complete
Goal: 3-5 Min

This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For 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.


Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Barbell Push Press

Rest 1 Min Before Part 3

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs

Score: Total Time to Complete
Goal: 3-5 Min

Choose a load on the push press you can go unbroken.

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.


Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Barbell Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 40 Double Unders/Hop Overs
RX+ Women: 65#+ / 40 Double Unders/Hop Overs

Score: Total Time to Complete
Goal: 3-5 Min

Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

Part 1:
3 Rounds
30 Double Unders / Sandbag Hop Overs
15 Sandbag Front Squats

Rest 1 Min Before Part 2

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

RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time

Score: Total Time to Complete
Goal: 3-5 Min

This should go quick! Choose a load on the squats you think you can go unbroken the whole way. Ideally, the double unders will take around 30 seconds or less, but definitely under a minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For 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.


Part 2:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
12 Sandbag Push Press

Rest 1 Min Before Part 3

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

RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time

Score: Total Time to Complete
Goal: 3-5 Min

Choose a load on the push press you can go unbroken.

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

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

You may also perform side to side push presses. For these, the sandbag will start on one shoulder. Dip and drive with the hips and pop the bag up off the shoulder. Finish by pressing your arms up to full extension. Then, bring the bag down on to the opposite shoulder and perform the next rep from that side.


Part 3:
3 Rounds
30 Double Unders / Dumbbell Hop Overs
10 Sandbag Thrusters

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

RX+ Men/Women: 40 Double Unders/Sandbag Hop Overs Each Time

Score: Total Time to Complete
Goal: 3-5 Min

Just like in parts 1 and 2, set yourself up to go unbroken on the thrusters. The fatigue will be real, so dig deep!

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

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or 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.

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

SHIFT 070920

SHIFT TIP_200907

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
20 Single Unders / Taps
8 Goblet Squats

After 6 Min AMRAP - Rest 2 Min

Then

6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
20 Single Unders / Taps
8 Overhead Press

Suggested Men's Weight: Single 25-50# DB/KB - or - pair of lighter dumbbells
Suggested Women's Weight: Single 12-30# DB/KB -or- pair of lighter dumbbells

Score: Total Number of Completed Rounds + Additional Reps from BOTH AMRAPS combined!
Goal: 10 Rounds +

For this workout, you'll do 20 single unders / taps then 8 goblet squats for 6 minutes. Once those first 6 minutes are up, rest for 2 minutes. Then you'll work for another 6 minutes, this time doing 20 single unders/ taps and 8 overhead presses!

Note: you don't have to use the same weight for the squats and presses!

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

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

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or 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.

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

71020

TIP BB SUMO DEADLIFTS JUL 10TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, 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

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 8 Single Leg Deadlifts + Max Bodyweight Lunges
Min 2: 8 Single Leg Deadlifts + Max Push Up + Tap + Tap

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

**If you aren't ready for single leg deadlifts you may switch to 10 regular dumbbell deadlifts each time. Don't get sloppy!

Score: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min
Goal: 150-200 Reps +

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 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.

Remember 8 reps = 4 on each leg.

You can always modify to a single dumbbell or even regular deadlifts if you need to. For regular deadlifts, increase the reps to 10.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. Each time you lunge = 1 rep.

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 4 Heavy Deadlifts + Max Bodyweight Lunges
Min 2: 4 Heavy Deadlifts + Max Push Up + Tap + Tap

No RX or RX+ Today. First score is weight you use. Second score is Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

Suggested weight ranges:
Men: 155-275#
Women: 105-185#

Score # 1: Weight Used
Goal: Heavy but unbroken and safe form

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 seconds. Go heavy but unbroken!

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.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. Each time you lunge = 1 rep.

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps


(AMRAP - Reps)
Score #2: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 4-8 Sandbag Over Shoulder + Max Bodyweight Lunges
Min 2: 4-8 Sandbag Over Shoulder + Max Push Up + Tap + Tap

Suggested Sandbag Loading:
Men: 50-100#+
Women: 25-70#+

**If you have a lighter bag - do the higher 7-8 reps. If your bag is super heavy think more like 4-5 reps each time.

Score: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min
Goal: 150-200 Reps +

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 seconds.

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!!!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. Each time you lunge = 1 rep.

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

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.

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.

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.

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

SHIFT 071020

SHIFT TIP_201007

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Rounds (For Time)
10 KB/DB Deadlifts
10 Bodyweight Lunges
10 Push Ups

Suggested weight for Men: Single 25-50# DB/KB - or - pair of lighter dumbbells
Suggested weight for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout, you'll perform 10 deadlifts, 10 lunges, and 10 push ups until you've completed 10 rounds!

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!

The lunges should be unweighted and alternating. This means you end up doing 5 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

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

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

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.

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.

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.

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

71120

TIP DB RUSSIAN TWISTS JUL 11TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
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
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds (For Time)
200 Meter Farmer Carry
20 Alternating Hang Dumbbell Snatch
20 Russian Twist

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

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

**2 Dumbbells for Farmer Carry - 1 Dumbbell for Snatches and Twists

Score: Total Time
Goal: 18-25 Min

You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for snatches and a minute for twists. Choose loads accordingly!

For the Farmer Carries, you will 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 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

You can also sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!

For the single DB Hang Power Snatches, start with the dumbbell at the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here, 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 10 per arm per round.

Use a single dumbbell for the Russian twists.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts as one rep. Keep your chest up the whole time, try to avoid rounding the spine.

Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.

Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press,  Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. You can find demo videos in the Mamas section of Members-Only.

PROGRAM B

PROGRAM B

WARM UP
Total Body Dumbbell Warm Up
Snatch Warm Up

WORKOUT

5 Rounds (For Time)
200 Meter Farmer Plate Hug Carry
12 Hang Power Snatch
20 Russian Twist (with Dumbbell or Plate)

RX Men: 75-95# Hang Power Snatch / 35-45# Plate
RX Women: 55-65# Hang Power Snatch / 25-35# Plate

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

**Can also do Farmer Carry with dumbbells as seen in Program A

Score: Total Time
Goal: 18-25 Min

You're looking at 3:30-5:00 rounds on this one. That gives you about a minute or less for snatches and a minute or less for twists. Choose loads accordingly!

For the Farmer/Plate Hug Carries, you will hold a plate to your chest. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about 2 minutes. You can also use one or two dumbbells instead.

Another options is to sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!

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.

For the Russian twists, sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts as one rep. Keep your chest up the whole time, try to avoid rounding the spine.

Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.

Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press,  Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. You can find demo videos in the Mamas section of Members-Only.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds (For Time)
200 Meter Farmer Carry / Bear Hug Sandbag Carry
12 Sandbag Hang to Overhead
12 Sandbag Sit Up or 20 DB Russian Twist

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-35#

If using dumbbells for farmer carry or a single dumbbell for Russian Twists use weights from Program A.

Score: Total Time
Goal: 18-25 Min

You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for hang to overhead and a minute or less for twists/sit ups. Choose loads accordingly!

For the bear hug carry, 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. Draw your elbows back alongside your ribcage to keep the bag close to your body.

For the Farmer Carries, you will hold a dumbbell in each hand.

For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, switch to a lighter implement.

You can also sub a 400m run, 30/22 cal bike, 500m row.

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!

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted situps aren't happening do regular situps without the weight or go with the Russian twists.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete
5 Rounds

Partner 1:
200 Meter Farmer Carry

While

Partner 2:
20 Alternating Hang Dumbbell Snatch
20 Russian Twist

Then when BOTH have completed their part - SWITCH

Partner 1:
20 Alternating Hang Dumbbell Snatch
20 Russian Twist

Partner 2:
200 Meter Farmer Carry

(You caught us - it's the exact same workout - just with your partner pushing you to not slow down. HA HA).

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

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

**2 Dumbbells for Farmer Carry - 1 Dumbbell for Snatches and Twists

Score: Total Time
Goal: 18-25 Min

You're looking at 3:30-5:00 rounds on this one. That gives you about a minute for snatches and a minute for twists. Choose loads accordingly!

Remember, BOTH partners must complete their task before switching.

For the Farmer Carries, you will 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 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

You can also sub a 400m run, 30/22 cal bike, 500m row or carry your sandbag!

For the single DB Hang Power Snatches, start with the dumbbell at the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! 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 10 per arm per round.

Use a single dumbbell for the Russian twists.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

Modify by not leaning back as far, going lighter or unweighted and just touching your fingertips to the floor on each side.

For an added challenge, hover your feet off the floor!

Note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press,  Functional Progression 2, Dumbbell Windmill, or Banded Woodchop. Demo videos are in the Mamas section of Members-Only.

MAMA MODIFICATIONS

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

RUSSIAN TWISTS - This movement can put a lot of pressure on your core and pelvic floor. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)