The Vault "CUATRO" Daily Demo

The Vault "CUATRO" Daily Subs and Mods

The Vault "CUATRO" Tips

The Street Parking Vault is BACK!!!! (This is now Week 4!!)

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 FOURTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - August 1 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 posted during the last Vault on: 01/27/2020 and originally on 03/22/2018

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

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

WORKOUT

Street Parking Vault: "DUMBBELL CUATRO" (Time)
10 Dumbbell Lungesters
6 Toes to Bar
9 Dumbbell Lungesters
6 Toes to Bar
8 Dumbbell Lungesters
6 Toes to Bar
7 Dumbbell Lungesters
6 Toes to Bar
6 Dumbbell Lungesters
6 Toes to Bar
5 Dumbbell Lungesters
6 Toes to Bar
4 Dumbbell Lungesters
6 Toes to Bar
3 Dumbbell Lungesters
6 Toes to Bar
2 Dumbbell Lungesters
6 Toes to Bar
1 Dumbbell Lungester

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

RX+ Men: 50# DBs / 8 Toes to Bar each time
RX+ Women: 35# DBs / 8 Toe to Bar each time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few rounds into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

If you need to go lighter you could always do a single dumbbell held with both hands.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.

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 Russian kettlebell swings or ball slams. See Mama Modifications on Members Only for more options.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: "BARBELL CUATRO" (Time)
10 Barbell Lungesters
6 Toes to Bar
9 Barbell Lungesters
6 Toes to Bar
8 Barbell Lungesters
6 Toes to Bar
7 Barbell Lungesters
6 Toes to Bar
6 Barbell Lungesters
6 Toes to Bar
5 Barbell Lungesters
6 Toes to Bar
4 Barbell Lungesters
6 Toes to Bar
3 Barbell Lungesters
6 Toes to Bar
2 Barbell Lungesters
6 Toes to Bar
1 Barbell Lungester

RX Men: 75#
RX Women: 55#

RX+ Men: 95# / 8 Toes to Bar each Time
RX+ Women: 65# / 8 Toes to Bar each Time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few rounds into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

First option for modifying is to simply go lighter.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.

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 Russian kettlebell swings or ball slams. See Mama Modifications on Members Only for more options.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: "SANDBAG CUATRO" (Time)
10 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
9 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
8 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
7 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
6 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
5 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
4 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
3 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
2 Sandbag Lungesters
6 Toes to Bar / Supine Toe Touches
1 Sandbag Lungester

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

RX+ Men / Women: 8 Toes to Bar or Supine Toe Touches Each Time

Score: Total Time
Goal: Under 20 Min

Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few rounds into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.

Sandbag Lungesters start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

For heavier bags you could just start the descending ladder from 8 rather than 10 reps.

Another option if you're unable to lunge right now is a step up with each leg followed by a thruster. It might feel better to go back racked with the step ups.

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 Supine Toe Touches

Or, modify to Knee-Ups, V-Ups or regular sit-ups if you need to!

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

MAMA MODIFICATIONS

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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)

The Vault "CUATRO" Shift Demo

The Vault "CUATRO" Shift Subs and Mods

The Vault "CUATRO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 4!!)

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 FOURTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - August 1 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 posted during the last Vault on: 01/27/2020 and originally on 03/22/2018

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT Cuatro" (Time)
10 Unweighted Lungesters
5 Sit Ups
9 Unweighted Lungesters
5 Sit Ups
8 Unweighted Lungesters
5 Sit Ups
7 Unweighted Lungesters
5 Sit Ups
6 Unweighted Lungesters
5 Sit Ups
5 Unweighted Lungesters
5 Sit Ups
4 Unweighted Lungesters
5 Sit Ups
3 Unweighted Lungesters
5 Sit Ups
2 Unweighted Lungesters
5 Sit Ups
1 Unweighted Lungesters

No weight needed for this one today! See write up for subs!

Score: Total Time
Goal: Under 15 Min

For this workout you start with 10 unweighted Lungesters, then 5 sit ups, then 9 Lungesters, 5 sit ups. The sit ups will always sty at 5 reps and your Lungesters will decrease by 1 each time. When you get to 1 Lungester you're done!

For the unweighted Lungesters you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

If you are unable to lunge you can sub an alternating step up on each side + a body weight squat.

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

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Then you will perform the body weight squat.

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. You can even use a little assistance like a band or rope to pull yourself all the way up.

No sit ups or crunching right now? You may try a dead bug or an eye level KB Swing, or slam balls.

MAMA MODIFICATIONS

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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)

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TIP DB RENEGADE ROW JUL 28TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 Rounds (For Time)
8 Push Up + Renegade Rows
20 Double Unders/Dumbbell Hop Overs

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

RX+ Men: 50# DBs /30 Doubles/Hop Overs
RX+ Women: 35# DBs / 30 Doubles/Hop Overs

Score: Total Time
Goal: 15-20 Min

For this workout the renegade row WILL include a push up each time. We have had workouts in the past without it - but we DO want to see the push up!!

So each rep of the renegade row will be push up + row right + row left.

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

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

For the rows you will stay in the plank/top of the push up. You will row the dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep. Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.

For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 Rounds (For Time)
8 Bench Press/Deficit Push Ups
8 Bent Over Rows
20 Double Unders/Barbell Hop Overs

RX Men: 115#
RX Women: 75#

RX+ Men: 135# + / 30 Doubles/Hop Overs
RX+ Women:  95# + /30 Doubles/Hop Overs

Score: Total Time
Goal: 15-20 Min

For this workout you can choose between bench and deficit push up. If you have a bench and 2 bars - go for it. If not. Use the bar for the bent over rows and create a deficit push up with about 3-4 inches. (on plates or whatever you can)

For either of those we want to see full range of motion. Touch the chest at the bottom, lock out completely at the top. We want a weight or push up that you can do in 1-2 sets each time. If you need to go to the knees for the push ups - do that!

For the bent over row you will deadlift the bar to mid shin. There should be a slight bend in the knee. Bar should be against the body. Chest is up. Back is flat. Arms are straight. Belly tight. Heels down. From this position you will pull the bar TO the body by pulling the elbows back. Touch the bar to the body, then lower back to straight arms.

Weight should allow you to do these in 1-2 sets max each time.

For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 Rounds (For Time)
12  Sandbag Push Up + Drag
20 Double Unders / Sandbag Hop Overs

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

RX+: 30 Double Unders/ Hop Overs each time

Score: Total Time
Goal: 15-20 Min

You'll want to set yourself up to keep a pace of 1:30-2:00 rounds. This gives about a minute or so for the push up + drags. You can definitely break them up early and still stay on pace while preventing going to failure in the later rounds. Just keep the breaks short!

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

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

For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing. If your sandbag feels too high, use a dumbbell or it could literally be as simple as a chalk line on the ground.

MAMA MODIFICATIONS

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.

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.

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

SHIFT 072820

SHIFT TIP_202807

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Push Up + Shoulder Taps
20 Skip Overs / Single Unders

No weight needed for this one!

Score: Total Number of Completed Rounds + Any Additional Reps. (Each Push Up + Tap + Tap = 1 Rep)
Goal: 7 Rounds +

For this workout you will do 8 reps of a push up + (in a plank position) tap left shoulder with right hand + tap right shoulder with left hand.

After 8 of those - you will stand up and do 20 skip overs or single under with the jump rope. For a skip over you will have a very small object to jump over or even a chalk line on the ground will work.

You could also sub taps, a low step up, or 30 seconds on a rower or bike if needed.

For the push ups you will do them from the feet, from the knees, or even elevated with your hands on a box. Keep the belly tight. No sagging hips or snaking.

When you are doing the taps - same thing. No sagging hips! We also don't want to see the hips up too high either. Work to keep the belly tight and be in a solid plank position.

MAMA MODIFICATIONS

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.

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.

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

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TIP SINGLE DB SQUAT JUL 29TH 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, THORACIC SPINE RELEASE
POST: QUADS IT/BAND, 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
Running Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
Run 600 Meters
50 Single Arm Dumbbell Squats

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like.  See demo for more clarification.

RX Men: 40-50# DB/KB
RX Women: 25-35# DB/KB

RX+ Men: 70# + DB/KB
RX+ Women: 50# + DB/KB

Use a heavier than normal dumbbell if you have one - if not - don't you worry. This will still be a super potent workout.

Score: Total Time
Goal: 15-20 Min

So as stated above you will only have ONE dumbbell or kettlebell for this workout. You will hold it at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold the dumbbell at the shoulder and try to allow it to rest there. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

3 Rounds (For Time)
Run 600 Meters
50 Sandbag SHOULDER Squats

You will hold a sandbag for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like. See demo for more clarification.

Idea sandbag loading:
Men: 50-70#+
Women: 25-45#+

(See below for barbell sub)

Score: Total Time
Goal: 15-22 Min

So as stated above your sandbag will be held at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will get the sandbag to a supported position on the shoulder. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats. Weight for that would be 65-95#+ for men and 45-65#+ for women.

The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this. Put what you did in comments.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
Row 750 Meters
OR
Bike 45 Cal Men/ 33 Cal Women

50 Single Arm Dumbbell or Sandbag SHOULDER Squats

RX Men: 40-50# KB/DB / 50#ish Sandbag
RX Women: 25-35# KB/DB / 30#ish Sandbag

RX+ Men: 60#DB/KB+ / 60# Sandbag+
RX+ Women: 45# DB/KB+ / 45# Sandbag+

(For these squats sandbag or dumbbell will be held at one shoulder. You may switch whenever you would like.)

Score: Total Time
Goal: 15-22 Min

So as stated above your odd object of choice will be held at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will get the object to somewhat of a supported position on the shoulder. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats. Weight for that would be 65-95+ for men and 45-65+ for women.

The bike/row distance should take you roughly 3 min to complete. If you are a fast - maybe 2:40 or so. If you know you are a bit slower  - maybe closer to 3:30.

Lots of options for this - put what you did in comments!

MAMA MODIFICATIONS

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

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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

SHIFT 072920

SHIFT TIP_202907

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

7 Rounds
1 Min Jog, Row, Taps, Low Step Ups
1 Min Goblet Squats

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Goblet Squat Reps
Goal: 70 Reps+

**If you are worried about doing TOO many reps - choose a number to hit each round and stick with it on that minute each time.

For this workout, you'll perform 1 minute of jog/row/etc. followed immediately with 1 minute of goblet squats. Go back and forth until you've completed 7 rounds of each (14 minutes total)!

For the first part you will choose from a jog/run, row, taps, or low step ups and move for an entire minute at an uncomfortable pace!

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

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

MAMA MODIFICATIONS

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

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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

73020

TIP BW WALL WALK JUL 30TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - 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, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, 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
Lower Body Dumbbell Warm Up
Pull Up Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Double Dumbbell Snatch

Rest 1 Min Between Rounds

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

RX+ Men/Women: 5 Wall Walks / 20 Pull Ups Per Round / 20 Double DB Snatch

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

**We don't feel it is necessary to go heavier than the weight listed for this workout.

Score: Slowest Round Only
Goal: 2-4 Min

**If the double dumbbell snatch is too much for you - or you are unable to lower weight due to equipment restrictions you may sub a regular alternating single arm DB snatch (30 Reps) each round.

If you don't have time to go through all 3 warm-ups, pick a few movements from each or lower the reps.

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

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 even inchworms.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

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!

The double dumbbell snatch starts with 2 dumbbells between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but keep them close to the body. Finish with a press to lockout with the biceps by the ears and the belly tight.

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

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

PROGRAM B*

PROGRAM B

WARM UP
Snatch Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Power Snatch

Rest 1 Min Between  Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 5 Wall Walks / 20 Pull Ups / 95#+ Power Snatch
RX+ Women: 5 Wall Walks / 20 Pull Ups / 65#+ Power Snatch

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Score: Slowest Round Only
Goal: 2-4 Min

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

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 even inchworms.

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.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

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!

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

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, ches

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds (For Time)
3 Wall Walks
15 Pull Ups
15 Sandbag Ground to Overhead

Rest 1 Min Between  Rounds

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

RX + Men/Women: 5 Wall Walks / 20 Pull Ups Per Round / 20 Sandbag Ground to OH

Handstand Walk Option: Swap Wall Walks with 30-50' Handstand Walk

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

**We don't feel it is necessary to go heavier than the weight listed for this workout.

Score: Slowest Round Only
Goal: 2-4 Min

**If the double dumbbell snatch is too much for you - or you are unable to lower weight due to equipment restrictions you may sub a regular alternating single arm DB snatch (24 Reps) each round.

If you are proficient with strict pull ups, do them on this one if you can complete them in a minute or less. You really don't have to speed through this one to stay within the goal range. Focus on quality movement all around!

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 even inchworms.

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.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx/supine barbell row.

We don't recommend bent over rows today because you're already doing a lot of hinging with the snatches. You could even just do bicep curls if you need to!

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!

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

MAMA MODIFICATIONS

WALL WALKS - Try to 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

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

INCHWORMS - If you notice any coning in the plank position of the inchworm or have a hard time maintaining a stable core try Bear Crawls, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, Dumbbell Windmill (Visit Mama Modifications Movement library for demos)

SHIFT 073020

SHIFT TIPS_203007

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
5 Inchworms
10 Ring Row or Bent Over Row
15 KB/DB Swings

Suggested weight range for Men: Single 20-40# KB/DB - or - pair of lighter dumbbells

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

**You do not have to use the same weight for both movements

Score: Total Time
Goal: Under 16 Min

For this workout, you'll complete 5 inchworms, followed by 10 ring or bent over rows, then 15 KB/DB swings until 5 rounds are done.

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

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

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

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

For the 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!

You can also do a bar in rack supine row instead of bent over rows!

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.

MAMA MODIFICATIONS

WALL WALKS - Try to 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

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

INCHWORMS - If you notice any coning in the plank position of the inchworm or have a hard time maintaining a stable core try Bear Crawls, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, Dumbbell Windmill (Visit Mama Modifications Movement library for demos)

73120

TIP DB STEP UP OVER JUL 31ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HAMSTRINGS, 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

Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run

Rest remainder of 4 min each time

RX Men: 40-55# DBs/KBs
RX Women: 25-35# DBs/KBs

RX+ Men/Women: Every 3 Min for 8 Rounds

Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"

Score: Slowest Round ONLY
Goal: 2:30-3:30

Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.

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

Switch to a low step up or lunges holding the DBs by your sides if you need to.

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, but only if you are not subbing lunges for the carries at the beginning!

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

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Plate/Sandbag Hug  Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run

Rest remainder of 4 min each time

RX Men: 45# Plate / 50-70# Sandbag
RX Women: 25-35# Plate / 25-45# Sandbag

RX+ Men/Women: Every 3 Min for 8 Rounds

Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"

**You could also use a loaded bar on the back for barbell step ups (not over). 
Men: 75-95# Women: 55-65#

Score: Slowest Round ONLY
Goal: 2:30-3:30

Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.

For the bear hug/plate carry, hold the bag or plate against your chest with your arms wrapped around it. 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.

This should take about a minute. If you need to, switch to a minute of low step ups or lunges holding the object in the 'bear hug' position.

For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to one shoulder, or pop over the head and use the back rack.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate legs each rep.

If you need to modify these to regular step ups, go for it. And if you have nothing to step onto, switch to lunges but not if you are subbing lunges for the carry!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Farmer Carry
10 DB Step Up Over
250 Meter  Row
or
15  Cal Bike Men / 11 Cal Bike Women

Rest remainder of 4 min each time

RX Men: 40-55# DBs/KBs
RX Women: 25-35# DBs/KBs

RX+ Men/Women: Every 3 Min for 8 Rounds

Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"

**Can also do the sandbag/plate options with the bike row in this version as well!

Score: Slowest Round ONLY
Goal: 2:30-3:30

Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.

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

Switch to a low step up or lunges holding the DBs by your sides if you need to.

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, but only if you are not subbing lunges for the carries at the beginning!

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

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

MAMA MODIFICATIONS

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

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

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

SHIFT 073120

SHIFT TIP_203107

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Taps, Single Unders, Low Step Ups, Skip Overs
20 Mountain Climbers
10 Step Ups or Lunges (unweighted)

No weight needed today!

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

For this workout, you'll perform 30 taps or another option listed, 20 mountain climbers and 10 step ups or lunges until 12 minutes are up!

For the first part, you will do 30 per round! Choose the low step ups if jumping or skipping is not an option.

For the mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you.

You can also do these from an elevated position!

Every time a knee comes up is 1 rep towards the 20 mountain climbers.

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

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 10 you will do 5 per leg.

If you choose to do lunges, they 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.

MAMA MODIFICATIONS

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

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

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

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TIP WORKOUT AUG 1ST 2020

THIS IS A RE-TEST! THIS WORKOUT WAS ORIGINALLY POSTED ON AUG 8, 2017 - again on August 1, 2018 - of course again on Aug 1, 2019! And here we are...Knox is now 3 years OLD!!

Baby Knox workout! Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HIPS 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
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

DUMBBELL KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 DB Hang Squat Cleans

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

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Box Jump Warm Up

WORKOUT

BARBELL KNOX
14 Rounds (For Time + Weight)
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

(Post weight you chose for clean below)

The goal time is under 20 minutes on this one. You want to choose a weight the is heavy, like you have to think about it before you pick it up each round. BUT, you should always maintain good form.

Suggested weight would be 115-225lbs+ for men and 85-155lbs+ for women. You can see it is a BIG range, so just choose something that is right for you.

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

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

You can modify this by performing a power clean, then lowering down into a front squat and standing back up.


KNOX (Weight)
Clean weight used for KNOX workout

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

SANDBAG KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 Sandbag Hang Squat Cleans

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

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

Score: Total Time
Goal: Under 20 Min

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
14 Rounds
8 Burpee Box Jumps (You go - I go Reps)
8 Synchro Hang Squat Cleans

So for the burpees partner 1 would do a rep - then partner 2 would do a rep until they have BOTH done 8 reps.

For the hang squat cleans - you BOTH do 8 - working at the same time.

RX Men: 40# DBs / 95# Barbell
RX Women: 25# DBs / 65# Barbell

RX+ Men: 50# DBs / 115# Barbell
RX+ Women: 35# DBs / 75# Barbell

Could also do this version with a sandbag.

Score: Total Time
Goal: Under 24 Min

Just to clarify, you will take turns doing one burpee box jump at a time until you have each done 8 reps, so 16 total.

Then you will both do your hang squat cleans at the same time. Try to sync them up as best you can. You will each do 8 reps.

Choose a looad you think you can go unbroken the whole way!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

MAMA MODIFICATIONS

BURPEE/NO PUSH UP BURPEE - 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

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.

SQUAT CLEAN - 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.

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 080120

SHIFT TIP_200801

KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!

Special Saturday SHIFT to help celebrate Knox' Birthday!

The SHIFT version of this workout is also a RE-TEST! This workout is in honor of Knox being born!! This version was first posted on 08/01/2018 and again on 08/01/2019.

Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

KNOX - SHIFT
14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps
Goal: 9+ Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

MAMA MODIFICATIONS

BURPEE/NO PUSH UP BURPEE - 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

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.

SQUAT CLEAN - 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.

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.