The Vault "Siete"

The Vault "Siete" Daily Subs and Mods

The Vault "SIETE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 7!!)

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 SEVENTH 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 22 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
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Dumbbell  "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press

Minute 2: Max Reps Box Jump Overs

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

RX+ Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX+ Women: 35#s+ / 24" Box (or higher box than you usually use)

Score: Number of Box Jump Overs ONLY
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that
you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

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

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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 box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM B

PROGRAM B

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

WORKOUT

Street Parking Vault: Barbell "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

Minute 2: Max Reps Box Jump Overs*

RX MEN: 95#
RX Women: 65#

RX+ Men: 115#+ / 30" Box (or just higher box than you normally use)
RX+ Women: 75#+ / 24" Box (or higher box than you usually use)

Score: Number of Box Jump Overs.
*You do NOT need to stand up all the way on the box during the box jump overs. Disregard in the description below.
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that
you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

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

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Sandbag "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)

Minute 2: Max Box Jump Overs

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

RX+ Men: 28-30" Box
RX+ Women: 22-24" Box

Score: Number of Box Jump Overs ONLY.
Goal: Choose a box height that will allow you to get at least 10-15 per round.

**If your sandbag is light for you - go up to 10 and 6 on the Min One Reps.

If you go unbroken on the lunges and push presses, you should be able to complete the reps in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

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

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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 box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

MAMA MODIFICATIONS

FRONT RACK/GOBLET/DB 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.

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.

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.

The Vault "Siete" Shift Demo

The Vault "Siete" Shift Subs and Mods

The Vault "SIETE" Shift Tip

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "SIETE"
EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 8 Goblet or Dumbbell Lunges + 4 KB/DB Press

Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight.

If you are unable to lunge you may swap out single leg alternating deadlift or  toe touches (like a single leg deadlift with no weight) - or alternating weighted step ups.

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. Keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps by the ears! Watch the leaning back as you press the object up!

For the Dumbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a kb swing.

MAMA MODIFICATIONS

FRONT RACK/GOBLET/DB 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.

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.

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.

81820

TIP BB CLEAN AND JERK AUG 18TH 2020

#BLAMEALEX

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, 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
Full Body Simple Warm Up
Pull Up Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds
10 Clean and Jerk
15 Toes to Bar
10 Clean and Jerk
15 Dumbbell Facing Burpees

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

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

Score: Total Time
Goal: 15-22 Min

Warm up those shoulders for this one!

The clean AND jerk together counts as 1 rep.

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

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

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

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

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, weighted or regular sit-ups if you need to!

Mamas, go with ball slams, Russian swings or check out Mama Modifications for more options!

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

PROGRAM B*

PROGRAM B

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

WORKOUT

4 Rounds
10 Clean and Jerk
15 Toes to Bar
10 Clean and Jerk
15 Bar Facing Burpees

RX Men: 75-95#
RX Women: 55-65#

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

Score: Total Time
Goal: 15-22 Min

Make sure you warm up those shoulders for this one!

The clean AND jerk together counts as 1 rep.

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

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

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, weighted or regular sit-ups if you need to!

Mamas, go with ball slams, Russian swings or check out members-only for more options!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

PROGRAM C

PROGRAM C

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

WORKOUT

4 Rounds
10 Sandbag Clean and Jerk
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerk
15 Sandbag Facing Burpees

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

Score: Total Time
Goal: 15-22 Min

Lots of action on the shoulders today, make sure you get a solid warm up!

The clean AND jerk together counts as 1 rep.

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

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

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, weighted or regular sit-ups if you need to!

Mamas, go with ball slams, Russian swings or check out Mama Modifications for more options!

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

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

KB 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!

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 081820

SHIFT TIPS_201808

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees

Suggested weight range for Men: Single 20-50# KB/DB
Suggested weight range for Women: Single 12-35# KB/DB

Score: Total Time
Goal: 8-15 Min

For this workout, you'll perform 10 KB/DB swings, 10 sit ups, another 10 KB/DB swings, and then 10 burpees until you've done 4 rounds!

Each set of the 10 swings should take you 20-30 seconds. For these, you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

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

The burpees will likely take the longest of all the movements. Try to keep the 10 reps under 1:30-2:00! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

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

KB 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!

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)

81920

TIP WALL BALLS AUG 19TH 2020

#BLAMEALEX - AGAIN (but #blamemiranda for putting MORE wall balls already.
It's been 5 days....you'll survive. Ha ha)

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, 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
Squat Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

48 Wall Balls
36 Push Ups

Right Into...

2 Rounds
24 Wall Balls
18 Push Ups

Right Into...

3 Rounds
16 Wall Balls
12 Push Ups

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

Target Height if Possible:
Men: 9-11'
Women: 8-10'

RX+: Go faster

Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min

Sooooo yeah... it's a lot of wall balls and push ups. If you are strong with wall balls you might be able to go unbroken. The push ups might be a different story, break those up early to avoid going to failure. Choose a variation on the push up you can do at least 5 at a time the whole way, that's like at least 20 unbroken when fresh.

If the first round takes more than 7 minutes, modify the weight, height, or push up variation.

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/empty bar.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

48 Wall Balls
24 Handstand Push Ups

Right Into...

2 Rounds
24 Wall Balls
12 Handstand Push Ups

Right Into...

3 Rounds
16 Wall Balls
8 Handstand Push Ups

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

Target Height if Possible:
Men: 9-11'
Women: 8-10'

RX+: Go faster

Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min

Sooooo yeah... it's a lot of wall balls and handstand push ups. If you are strong with wall balls you might be able to go unbroken. The handstand push ups will be a different story, break those up early to avoid going to failure. Choose a variation on those you can do at least 3-4 at a time the whole way, that's like at least 15 unbroken when fresh.

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/empty bar.

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

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

MAMA MODIFICATIONS

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

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.

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 081920

SHIFT TIPS_201908

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
24 Unweighted Squats
12 Push Ups

No weight needed today!

Score: Total Time
Goal: 8-15 Min

For this workout, you'll complete 24 squats followed by 12 push ups until 6 rounds are finished!

These are a lot of squat reps - 144 to be exact! If these take longer than 1:30, be sure to modify so that you can get through them quicker!

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

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

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 12 reps. It's ok if you need to break them up a bit.

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

MAMA MODIFICATIONS

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

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.

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.

82020

TIP DB STEP UP OVERS AUG 20TH 2020

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

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

* 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

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters

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

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

**Could also use a sandbag with this version since Prog C is Row/Bike

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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.

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

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

Nothing to step on at all? Sub lunges!

Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Barbell Step Ups
Run 200 Meters

RX Men: 75#
RX Women: 55#

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

**Could also use a sandbag with this version since Prog C is Row/Bike

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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.

For the step ups you will have the barbell on your back. (Use a front rack if that feels better)

Remember these are step ups not overs!

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

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

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

**Could also use a sandbag or a barbell with this version

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window. Count this as 2 reps, 1 for the first 125m or 8 cal and 1 for the second half.

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

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

Nothing to step on at all? Sub lunges!

Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to!

MAMA MODIFICATIONS

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

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

SHIFT TIPS_202008

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Single Unders, Taps, Skip Overs
1 Min Step Ups

So this works out to be 7 Rounds TOTAL of each.

No weight needed again today!

Score: Total Reps of Step Ups ONLY
Goal: 80-100 Reps

So the way this one works is you'll move for 1 minute through one of the movement options then immediately transition into 1 minute of step ups. Continue moving back and forth until 14 minutes are up (you'll have done each 7 times)!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), taps, or skip overs. Be sure to move the full minute!

We're shooting for 10-15 step ups per round so be sure to choose a height that will challenge you! 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. These should be alternating but each step counts toward your total reps so if you do 6 on your right and 5 on your left, your total reps are 11!

If step ups are not an option, you may swap for lunges!

MAMA MODIFICATIONS

DB STEP UPS/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.

82120

TIP BB THRUSTER AUG 21ST 2020

TOMORROW is Miranda's 38th birthday! The workout is today's workout to separate pull ups a bit (since the Vault workout on Monday has them too).

This workout is actually a repeat (although the devil press reps have been different each time) of what we have done for her birthday in the past! It was posted on Aug 22, 2018, and Aug 22, 2019. Make sure you go back and see how you did.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

38 Devil Press

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

RX+ Men: 45-50# DBs
RX+ Women: 30-35# DBs

We gave a range on the dumbbells because the jump from 25-35 is major with this much work. As always - don't hesitate to go lighter!

Score: Total Time
Goal: Around 20 Min or Less

We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or a few options are to scale the devil press reps to half or even do the thrusters with only one of your dumbbells if you need to in order to keep moving and try to finish under 20 min.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the dumbbells will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the dumbbells off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

38 Devil Press

RX Men: 30-40# DBs / 75# Bar for Thrusters
RX Women: 15-25# Dumbbells / 45# Bar for Thrusters

RX+ Men: 95# Bar for Thrusters
RX+ Women: 65# Bar for Thrusters

Score: Total Time
Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell option for RX today. We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you don't have the appropriate dumbbells or if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees think of jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Sandbag Burpee Ground to Overhead

Rest 1 Min

21 Sandbag Thrusters
21 Pull Ups
15 Sandbag Thrusters
15 Pull Ups
9 Sandbag Thrusters
9 Pull Ups

Rest 1 Min

38 Sandbag Burpee Ground to Overhead

Idea weight for Sandbags:
Men: 50-70#
Women: 25-45#

**You could also use dumbbells or the barbell as seen in Programs A and B for the thrusters with this version if you want to.

Score: Total Time
Goal: Around 20 Min or Less

A legendary workout for an absolute legend! (Also, not Miranda writing this :)

The best advice we can give you is DO NOT PEACOCK the first round of burpee ground to overhead. Pick a pace you can have something left over for the other stuff. Think of an 8-12 burpee-a-minute pace.

For the burpee sandbag ground to overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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

You may also go side to side on the thrusters, from shoulder up and over to the other.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

MAMA MODIFICATIONS

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

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.

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.

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 082120

SHIFT TIPS_202108

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, COOL DOWN FLOW

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB  OR 10-15# DBs

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

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

MAMA MODIFICATIONS

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

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.

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.

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.

82220

TIP KB SWINGS AUG 22ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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: AIRPLANE STRETCH, CALVES/ANKLES
POST: HAMSTRINGS, CALVES/ANKLES

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
25 Double Unders
10 KB Swings
25 Double Unders
15 KB Swings
25 Double Unders
20 KB Swings
25 Double Unders
....

Keep adding 5 KB/DB Swings each time

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

RX+ Men: 35 Double Unders
RX+ Women: 35 Double Unders

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 25 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed.

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 35 unbroken double unders - don't try to go Rx+.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

10 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

15 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

20 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)
....

Keep adding 5 KB/DB Swings each time

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

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 25 KB/DB Swings

Try to choose a load on the swing that you can go without breaking them TOO much for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all 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 bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:
10 Rounds (Each) in an EMOM fashion:

Min 1: Partner 1: 20 Double Unders + Max Reps KB Swings

Min 2: Partner 2: 20 Double Unders + Max Reps KB Swings

Rest while your partner goes

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

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS SWINGS combined.
Goal: 200 Swings+ (100+ each)

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

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.