Posts tagged 2020week29
MONDAY 07/13/2020
MONDAY 07/13/2020

The Street Parking Vault is BACK!!!! (This is now Week 2!!)

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 SECOND workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - July 18 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!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "DOS"
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The run should take less than a minute, so shorten the distance if needed.

If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

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

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "Bike/Row DOS"
Every 2 Min - for as long as you can last: (Up to 40 Min)
Row 250  Meters
OR
Bike 15 Cal Men/ 11 Cal Women
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 250 Meter Row OR 15 Cal Bike (Men) / 11 Cal Bike (Women), 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The bike/row should take a minute or less, so shorten the distance/calories if needed.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

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

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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

MAMA MODIFICATIONS

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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.

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

Akeiko Dela CruzMonday, 2020week29
MONDAY SHIFT 07/13/2020
MONDAY SHIFT 07/13/2020

The Street Parking Vault is BACK!!!! (This is now Week 2!!)

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 SECOND workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - July 18 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 last posted on Jan 13,2020 and originally posted 07/04/2018

Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

SHIFT WARM UP
SHIFT WORKOUT

Street Parking Vault: "SHIFT DOS"
20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 Min)
30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or Bent Over Rows
6 Push Ups
8 Air Squats

No weight necessary (unless doing bent over rows - in which case - use what you've got!)

Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!

The way this flows is as follows: You will put 20 min on the clock and repeat the cycle of 30 seconds of run/jog, row, bike, single unders, taps, or low step ups for - then 4 ring or bent over rows, 6 push ups, 8 air squats! Your score is how many times you complete the whole cycle + any additional reps you get into the next one!

For the 30 seconds you can pick either run, row, bike, single under or taps!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. 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.

For 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. You will perform 4 on each side. If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.

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.

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 tend to really collapse in the bottom position - try slowing down. You may also try holding on to something like a doorway.

MAMA MODIFICATIONS

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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.

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

ShiftAkeiko Dela CruzMonday, Monday Shift, 2020week29
TUESDAY 07/14/2020
TUESDAY 07/14/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
9 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
8 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
7 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
6 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
5 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
4 Dumbbell Clean and Jerk
8 Front Rack Lunges
3 Dumbbell Clean and Jerk
8 Front Rack Lunges
2 Dumbbell Clean and Jerk
8 Front Rack Lunges
1 Dumbbell Clean and Jerk
8 Front Rack Lunges

(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)

**Lunges are alternating each time so you end up doing 4 per side per round.

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

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

Score: Total Time
Goal: 10-16 Min

If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.

Just hold one dumbbell "goblet" style on the lunges if you need to.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

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

Make sure the heels are down and knees are out. Stand to finish!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

Sub with alternating weighted step ups or even single leg deadlifts.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

For Time
10 Power Clean and Jerk
8 Front Rack Lunges
9 Power Clean and Jerk
8 Front Rack Lunges
8 Power Clean and Jerk
8 Front Rack Lunges
7 Power Clean and Jerk
8 Front Rack Lunges
6 Power Clean and Jerk
8 Front Rack Lunges
5 Power Clean and Jerk
8 Front Rack Lunges
4 Clean and Jerk
8 Front Rack Lunges
3 Clean and Jerk
8 Front Rack Lunges
2 Clean and Jerk
8 Front Rack Lunges
1 Clean and Jerk
8 Front Rack Lunges

(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)

**Lunges are alternating each time so you end up doing 4 per side per round.

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Score: Total Time
Goal: 10-16 Min

If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.

You can do the lunges with a plate, dumbbells, single dumbbell or lighter bar if you need to.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

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

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

Sub with alternating dumbbell or back rack step ups or single leg deadlifts if you have knee issues or if it just feels better.

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
9 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
8 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
7 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
6 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
5 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
4 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
3 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
2 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
1 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges

(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)

**Lunges are alternating each time so you end up doing 4 per side per round.

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

Score: Total Time
Goal: 10-16 Min

If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.

You can do the lunges with a plate, dumbbells, single dumbbell or lighter bar if you need to.

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. Belly tight and the sandbag locked out over the middle of your body. Stand to complete!

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

Sub with alternating weighted front/back rack sandbag step ups or single leg deadlifts if you have knee issues or if it just feels better.

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.

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.

Akeiko Dela CruzTuesday, 2020week29
TUESDAY SHIFT 07/14/2020
TUESDAY SHIFT 07/14/2020
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds (For Time)
10 Dumbbell Hang Power Clean
10 Overhead Press
20 Unweighted Alternating Lunges

Suggested Weight Range Men: Pair of 20-35# Dumbbells - or - Single Heavier KB/DB
Suggested Weight Range Women: Pair of 10-20# Dumbbells - or - Single Heavier KB/DB

Score: Total Time
Goal: Under 13 Min

For this workout, you'll do 10 hang power cleans, 10 presses, then 20 lunges for 5 rounds total!

You don't have to use the same weight for both the cleans and overhead press, and you can do either or both with one or 2 dumbbells.

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!

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 in the ears! Then bring the dumbbells all the way down to the shoulders each time.

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

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

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.

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.

ShiftAkeiko Dela CruzTuesday, Tuesday Shift, 2020week29
WEDNESDAY 07/15/2020
WEDNESDAY 07/15/2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, NECK/SHOULDER RELIEVER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Each Round is:
1 Min Max Reps KB/DB Swings
1 Min Max Reps Box Jump Overs
1 Min Max 1/4 Get Ups (30 Seconds Right + 30 Seconds Left)

Rest 1 Min Between Rounds

RX Men: 40-45# KB/DB
RX Women: 24-30# KB/DB

RX+ Men: 50-55# KB/DB
RX+ Women: 35-40# KB/DB

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

Score: Total Reps of All Movements Combined Across all 5 Rounds
Goal: 200 Reps+

To hit the goal, set yourself up for:
20+ Swings in the first minute
15 Box Jump Overs in the second minute
5 x 1/4 get ups per side in the third minute.

The fourth minute, you rest. Then repeat for 4 more rounds!

Ideally, it is the same weight for the swings and 1/4 get ups but mix and match if you need to.

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

For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that works for you! Make sure when you jump and when you land that the knees do not cave in!

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

If jumping isn't happening, sub step up and overs.

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

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

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

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

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

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!

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

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)

Akeiko Dela CruzWednesday, 2020week29
WEDNESDAY SHIFT 07/15/2020
WEDNESDAY SHIFT 07/15/2020
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds
1 Min Jump Over, Low Box Jump, or Step Up
1 Min KB/DB Swing
1 Min Sit Up

Rest 1 Minute

Suggested Weight Men: Single 25-45# KB/DB
Suggested Weight Women: Single 12-30# KB/DB

Score: Total REPS from all 3 movements combined across all 5 rounds.
Goal: 200 Reps +

The way this workout flows is as follows - you'll do 1 minute of jump overs, low box jumps, or step ups. Then you'll move right into 1 minute of swings, then 1 minute of sit ups. Then rest for 1 minute before starting the next round. Shoot for 15-20 reps of each movement per minute.

For the jump over, you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also perform a low box jump.

If jumping is out of the question, you can perform a step up.

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

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

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

MAMA MODIFICATIONS

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!

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

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)

ShiftAkeiko Dela CruzWednesday Shift, Wednesday, 2020week29
THURSDAY 07/16/2020
THURSDAY 07/16/2020

GRIZZ

This workout was originally posted on July 20, 2018, then again on July 15, 2019!

Post from that day:
"This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!"

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: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

DUMBBELL "GRIZZ"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

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

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!

This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he DBs and biceps by the ears!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up


WORKOUT

BARBELL "GRIZZ"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!

This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with the bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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

PUSH 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.

Akeiko Dela CruzThursday, 2020week29
THURSDAY SHIFT 07/16/2020
THURSDAY SHIFT 07/16/2020
SHIFT WARM UP
SHIFT WORKOUT

SHIFT GRIZZ
7 Rounds (For Time)
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less
Time Cap: 20 Min

For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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

PUSH 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.

ShiftAkeiko Dela CruzThursday, Thursday Shift, 2020week29
FRIDAY 07/17/2020
FRIDAY 07/17/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, SHOULDER FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up


WORKOUT

7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
3 Wall Walks

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: 40 Double Unders each time / 4 Wall Walks each time

Score: Total Time
Goal: 14-18 Min

Shoot for 2:00-2:30 rounds. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.

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.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

Modify by using a single dumbbell, holding it by each head.

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, 12 push up + tap tap or 12 alternating single arm shoulder presses, 6 per arm.

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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
3 Wall Walks

RX Men: 95-115#
RX Women: 65-85#

RX+ Men/Women: 40 Double Unders each time / 4 Wall Walks each time

Score: Total Time
Goal: 14-18 Min

Shoot for 2:00-2:30 rounds. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.

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.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

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, 12 push up + tap tap or 12 alternating single arm shoulder presses, 6 per arm.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up


WORKOUT

7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
7 Handstand Push Ups

RX Men: 95-115#
RX Women: 65-85#

RX+ Men/Women: 40 Double Unders each time / Handstand Push ups should be strict

**Can also do the bent over rows with the dumbbell loads from Program A

Score: Total Time
Goal: 14-18 Min

Shoot for 2:00-2:30 rounds. If you want to practice handstand push ups but 7 will take more than a minute, lower the reps. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.

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.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping.

Use a pad for your head but don't get sloppy. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

MAMA MODIFICATIONS

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.

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BEAR CRAWLS, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up + 8 Shoulder Taps, Floor Press, Dumbbell Windmill (See Mama Modifications Movement Library for Demos)

Akeiko Dela CruzFriday, 2020week29
FRIDAY SHIFT 07/17/2020
FRIDAY SHIFT 07/17/2020
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps, Skip Overs
10 Bent Over Rows
3 Inchworms

Suggested weight Men: Single 20-45# DB/KB - or - pair of lighter dumbbells
Suggested weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

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

For this workout, you'll perform 20 single unders, taps, or skip overs, 10 bent over rows, and 3 inchworms until 12 minutes are up!

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

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

You could also do 10 single-arm bent over rows on each arm. Since this takes longer than doing 10 with both arms, it may affect your goal rounds but it will keep the stimulus of the workout!

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.

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.

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BEAR CRAWLS, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up + 8 Shoulder Taps, Floor Press, Dumbbell Windmill (See Mama Modifications Movement Library for Demos)

ShiftAkeiko Dela CruzFriday, Friday Shift, 2020week29
SATURDAY 07/18/2020
SATURDAY 07/18/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Run 400 Meters
Max Reps Dumbbell Step Up Overs

NO REST BETWEEN ROUNDS!

As soon as the 3 min window is up - go right into the next round

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

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

**A separate RX+ Option would be to still use the lighter dumbbells and wear a weight vest

**Because Program C is Row/Bike - if you want to use your sandbag for the step up overs in this workout - put your score here and note "sandbag" in comments.

Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps

To hit the goal, you'll need to get 15-20 step up overs per round. If you hustle, and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the running distance to give enough time pick up your weight and get after those step up overs!

For the 400m run, it should be 2 minutes or less. 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. You could also do low step ups, but only if you are subbing the step up overs with lunges.

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

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Run 400 Meters
Max Reps Barbell Back Rack Step Ups

NO REST BETWEEN ROUNDS!

As soon as the 3 min window is up - go right into the next round

RX Men: 75#
RX Women: 55#

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

**May also do reverse lunges if a step up is not an option or you aren't comfortable doing them with a barbell.

Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps

To hit the goal, you'll need to get 15-20 step ups per round. If you hustle and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the running distance to give enough time pick up your weight and get after those step ups!

For the 400m run, it should be 2 minutes or less. 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. You could also do low step ups, but only if you are subbing the step up overs with lunges.

For the step ups you will have the barbell on your back. Height for step up should be something that allows you to keep your chest up as you step. Too high and you will have to lean too far forward! If you can do 22-24" for the men and 18-20" for the women, awesome. Otherwise, lower the height of the box.

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.

You can also sub back rack lunges.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal  Women
Max Reps Dumbbell Step Up Overs

NO REST BETWEEN ROUNDS!

As soon as the 3 min window is up - go right into the next round

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

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

**You could also use your sandbag with this version.

**You could also use the barbell step up option from Program B with this version.

Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps

To hit the goal, you'll need to get 15-20 step up overs per round. If you hustle, and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the distance/calories to give enough time pick up your weight and get after those step up overs!

For the row/bike, it should be 2 minutes or less. Shorten the distance/calories as needed to fit the time window.

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

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds (EACH)
Person 1: Run 400 Meters
Person 2: Max Reps Dumbbell Step Up Over

then SWITCH

Person 1: Max Reps Dumbbell Step Up Over
Person 2: Run 400 Meters

NO REST BETWEEN ROUNDS!

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

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

**A separate RX+ Option would be to still use the lighter dumbbells and wear a weight vest

**You can also use your sandbags for step up overs or you can do barbell back rack step ups.

**You can also use the row/bike options from Program C.

Score: Total Reps of Step Up Overs from Both Teammates Combined!
Goal: 150-200 Reps

To hit the goal, you'll need to get 18-25 step up overs per round. The goal per person is higher on this version because you are not necessarily limited to 3 minutes. But, if your partner is super fast, you may get less reps, that's okay!

Remember, both you and your partner are working at the same time, just on opposite movements.

For the 400m run, it should be 2 minutes or less. 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. You could also do low step ups, but only if you are subbing the step up overs with lunges.

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

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

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 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

Akeiko Dela CruzSaturday, 2020week29