The Vault "SEIS" Daily Demo

The Vault "SEIS" Subs and Mods

The Vault "SEIS" Tip

The Street Parking Vault is BACK!!!! (This is now Week 6!!)

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 SIXTH 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 - Aug 15 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): POWER - OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

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

---

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "SEIS" (Time)
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!

So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all 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 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "ROW/BIKE SEIS" (Time)
Every 5 Min for 4 Rounds:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

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

For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all 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 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.

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!

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.

The Vault "SEIS" Shift Demo

The Vault "SEIS" Shift Subs and Mods

The Vault "SEIS" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 6!!)

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 SIXTH 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 - Aug 15 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT SEIS"
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low
Step Ups
12 KB Swings
12 Squats

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

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

For this workout you will cycle through the 1 minute of movement (jog, row, bike, taps, for low step ups) then 12 kb swings, 12 squats for 15 minutes.

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

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

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

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

If you tend to really collapse in the bottom position-  try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels. 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.

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!

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.

81120

TIP BODYWEIGHT PUSH UP TAPS AUG 11TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COUCH STRETCH, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

10 Supine Rows
10 Push Up Tap+Tap
10 Toes to Bar / V-Ups
10 Push Up Tap+Tap

9 Supine Rows
9 Push Up Tap+Tap
9 Toes to Bar / V-up
9 Push Up Tap+Tap

....

Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally

1 Supine Row
1 Push Up Tap+Tap
1 Toes to Bar / V-Up
1 Push Up Tap+Tap

No weight needed today.

Supine row should be with feet elevated and should be a challenging pull for those who can do that.

If you prefer to sub pull ups for the supine row that is ok too.

Strict Pull Up Option: Keep numbers the same or lower to 4 per round. (So always 4 pull ups and the rest remains the same).

RX+: This might be a fun vest workout - OR just go faster.

Score: Total Time
Goal: 12-20 Min

This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.

Remember, there are two sets of push up + taps per round!

The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings or TRX. If you don't have any of that, go with bent over rows!

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

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

If you need to, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.

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, go with V-Ups.

Modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to.

Mamas, sub with ball slams, dead bugs, or eye level KB/DB swings. See members-only for more options!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

10 Bent Over Slams
10 Push Up Tap+Tap
10 Supine Sandbag Toe Touches
10 Push Up Tap+Tap

9 Bent Over Slams
9 Push Up Tap+Tap
9 Supine Sandbag Toe Touches
9 Push Up Tap+Tap

....

Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally

1 Bent Over Slam
1 Push Up Tap+Tap
1 Supine Sandbag Toe Touches
1 Push Up Tap+Tap

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

RX+: Instead of a Push Up Tap + Tap do a Push UP and drag (just one way) each time.

Score: Total Time
Goal: 12-20 Min

This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.

Remember, there are two sets of push up + taps per round!

The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!

For the bent over slams, set up with your feet shoulder width apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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

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

If you need to, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.

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

Mamas, sub with dead bugs or eye level KB/DB swings.

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.

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)

SHIFT 081120

SHIFT TIPS_201108

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COUCH STRETCH, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
10 Bent Over Rows, Supine Rows, or Ring/TRX Rows
10 Push Up + Tap + Tap
10 Sit Ups

Suggested weight range Men: Pair of 20-35# Dumbbells - or - 30-50# Single DB/KB
Suggested weight range Women: Pair of 10-20# Dumbbells - or - 15-35# Single KB/DB

Score: Total Time
Goal: 10-15 Min

For this workout, do 10 rows (bent over, supine ring, or TRX), 10 push up + taps, and 10 sit ups until 6 rounds are completed.

If you choose 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 can also do a supine/TRX/Ring row instead of bent over rows!

Try to get the push ups + taps done in one minute or less. You may do regular push ups, knee push ups, or even elevated push ups. It's ok if you need to break them up a bit.

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

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, knees, or even elevated!

1 push up + tap right shoulder + tap left shoulder = 1 rep.

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

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

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.

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)

81220

TIP BB HAND SQUAT CLEANS AUG 12TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY
Goal: 1:30-2:30

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.

For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

For the hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135# / 40 Double Unders or Hop Overs each time
RX+ Women: 75-85# / 40 Double Unders or Hop Overs each time

Score: Slowest Round ONLY
Goal: 1:30-2:30

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.

For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

For the hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Squat Cleans
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Power Cleans

Rest 1 Min Between Rounds

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

RX+ Men/Women: 40 Sandbag Hop Overs each time + take Hang Squat Clean and Hang Power Clean Reps up to 15 each round.

Score: Slowest Round ONLY
Goal: 1:45-3:00

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set. If you can't adjust the load of your bag, adjust the reps to fit a 30 second time window.

For the double unders, you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

For the hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

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.

SQUAT/POWER 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 081220

SHIFT TIPS_201208

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Goblet Squats
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Hang Power Cleans

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggest weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds

For this workout, you'll do 20 single unders (or another option listed), 10 goblet squats, another 20 single unders, and then 10 hang power cleans for 12 minutes!

For the single unders/skip overs/taps, you will do 20 per set so 40 each round! You may also choose to do low step ups if jumping or skipping is not an option.

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

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

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

You don't need to use the same weight for both movements! Feel free to squat with one or two DBs and use a different set or single dumbbell for the hang power cleans! Whatever works for you!

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.

SQUAT/POWER 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.

81320

TIP DB SINGLE ARM PUSH PRESS AUG 13TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Single Arm Push Press Right
8 Single Arm Alternating Step Ups (Right Hand)

8 Single Arm Push Press Left
8 Single Arm Alternating Step Ups (Left Hand)

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

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

**For the step ups you will hold only ONE dumbbell in ONE hand. So when it's "right hand" you hold the dumbbell down at the side in that hand - but still alternate feet with each rep.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

For the single arm push press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.

For these step ups, hold the dumbbell at your side but keep your torso upright. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Make sure you choose a weight and a height that you are comfortable stepping up AND down. Go unweighted if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Push Press
12 Back Rack Alternating Step Up

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

You can also sub unweighted step ups, back rack lunges or unweighted lunges.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Side to Side Sandbag Push Press
12 Sandbag Step Up

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

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

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

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. 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, alternate legs each rep.

Modify by lowering the step height, switch to lunges, or even just go unweighted for either.

MAMA MODIFICATIONS

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

REVERSE 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.

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.

SHIFT 081320

SHIFT TIPS_201308

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Shoulder Press
8 Alternating Step Ups or Lunges

**Step Ups or Lunges may be weighted or unweighted. Your choice.

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10-15 Rounds

For this workout, start with 8 shoulder press then move on to 8 alternating step ups or lunges and repeat until 12 minutes are up!

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

If you do step ups, choose a height that will challenge you but that you feel comfortable stepping up to and down from. 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.

If you do lunges, 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.

Both the step ups and lunges should be unweighted and alternating. This means you end up doing 4 per leg per round.

MAMA MODIFICATIONS

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

REVERSE 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.

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.

81420

TIP DB ALT SINGLE LEG DEADLIFT AUG 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: 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
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
10 Dumbbell Deadlifts
20 Wall Balls (Goal is for these to be UNBROKEN)

So...

When the clock starts you do 10 Dumbbell Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work (deadlifts and wall balls) in under 1:15 will count toward your score.

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

RX+ Men: 50# DBs+ / 25 Wall Balls each time.
RX+ Women: 35# DBs+ / 25 Wall Balls each time

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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

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

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

When you catch it, catch first and then squat.

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

PROGRAM B*

PROGRAM B

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

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5 Heavy Deadlifts
20 Wall Balls

When the clock starts you do 5 Heavy Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 min. Min 2 = REST.

Rounds will only count toward your score if wall balls are unbroken and all work is completed under 1:15.

Suggested weight RANGE:
Men: 155-315#
Women: 105-185#

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls Per Round

2 Scores.

Score 1: Weight you use for your deadlifts
Goal: Heavy but unbroken sets of 5 (with good form and technique of course)

Score 2: Total Rounds where you completed all work (deadlifts and wall balls) unbroken and in under 1:15. (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

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

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

When you catch it, catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!

If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5-10 Sandbag Over Shoulder
20 Wall Balls

When the clock starts you do 5-7 sandbag over shoulder and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (over the shoulder and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work under 1:15 will count toward your score!

Suggested Sandbag Loading Range:
Men: 50-120#
Women: 25-85#

Put sandbag weight and reps per round in comments.

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls per Round

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! ( 0-7)

Base number of over shoulder reps on how many you can do in 20-25 seconds with your bag.

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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

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

When you catch it, catch first and then squat.

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

You could do a sandbag thruster too, but OUCH (keep it at 15 reps).

MAMA MODIFICATIONS

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

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

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

SHIFT 081420

SHIFT TIPS_201408

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS OR COOL DOWN FLOW

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

7 Rounds
10 KB/DB Deadlifts
15 Air Squats

Suggested weight range for Men: Single 25-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-40# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 9-13 Min

For this workout, you'll complete 10 KB/DB deadlifts followed by 15 air squats until you've done 7 rounds total!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

These should take 20-30 seconds so be sure to pick a weight that you can move through pretty quickly with.

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. Aim to finish these in 1:00-1:30!

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

MAMA MODIFICATIONS

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

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

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.

81520

TIP BW BURPEES AUG 15TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR DOWN DOG FLOW
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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Run 200 Meters
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also modify  to no jump or elevated burpees.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also modify  to no jump or elevated burpees.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
AMRAP 20 Min
(As Many Reps as Possible in 20 Min)
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Burpees

Then

Partner 1: Max Reps Burpees
while
Partner 2: Run 200 Meters

RX+ Men/Women: Wear a weight vest.

Score: Combined Burpee Reps ONLY
Goal: 200 Burpees+ (that's 100+ each person)

You're shooting for roughly 8-10 rounds on this one. Choose a variation on the burpee that allows you to get at least 10 reps each time your partner is out running!

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.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also modify to no jump or elevated burpees.

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.

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