The Vault "OCHO"

The Vault "OCHO" Daily Subs and Mods

The Vault "OCHO" Tip

The Street Parking Vault is BACK!!!! (This is now Week 8!!)

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 EIGHTH 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 29 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, 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.

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PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Dumbbell "OCHO"

4 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)

6 Pull Ups
6 Dumbbell Hang Squat Cleans

Rest 1 Min Between Each 3 Min AMRAP

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

RX+ Men: 50# DBs  / Take Reps up to 8 + 8
RX+ Women: 35# DBs / Take Reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

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

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

Street Parking Vault: Barbell "OCHO"

4 Rounds

Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ /  take reps up to 8 + 8
RX+ Women: 75#+ /  take reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3-6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

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

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

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

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Sandbag "OCHO"

4 ROUNDS

Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
6 Sandbag Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

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

RX+ Men/Women: take reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3-6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

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

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

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

For the 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.

MAMA MODIFICATIONS

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.

SQUAT CLEAN - You could try less weight, going from the hang position or starting with a wider stance and 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.

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.

The Vault "OCHO" Shift Demo

Ocho_Shift_SubsandMods

The Vault "OCHO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 8!!)

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 EIGHTH 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 29 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: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Times You Will Complete:

4 Rounds

8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 MinSo the way this works is this - you will complete 4 rounds of the 8 + 8 - then rest 1 min. Repeat 3 more times!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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

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

MAMA MODIFICATIONS

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.

SQUAT CLEAN - You could try less weight, going from the hang position or starting with a wider stance and 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.

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.

82520

TIP DB RENEGADE ROW AUG 25TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, 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
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

Run 400 Meters
8 Push Up + Renegade Rows
16 Burpees

Rest 1 Min Between Rounds

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

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

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.

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

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

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

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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!

Modify by elevating your hands on a box or bench.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Run 400 Meters
16 Push Ups
16 Bent Over Rows
16 Burpees

Rest 1 Min Between Rounds

RX Men: 95#-115#
RX Women: 65#-75#

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

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 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.

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

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!

Modify by elevating your hands on a box or bench.

PROGRAM C

PROGRAM C

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

WORKOUT

4 Rounds
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
8 Push Up + Renegade Rows
16 Burpees

Rest 1 Min Between Rounds

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

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

**Can also do this version with the push ups and bent over rows shown in Program B

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

Also, the rowing option could be pretty rough for this one.

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

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

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

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

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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!

Modify by elevating your hands on a box or bench.

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.

PUSH UP + RENEGADE ROW - 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. For the renegade rows you can try these from the knees or separate the movements and do elevated push ups and bent over rows. You might also want to use the SHIFT version of the movement with Push Up+Tap+Tap

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

SHIFT 082520

SHIFT TIP_202508

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 15 MIN
(As Many Rounds and Reps as Possible in 15 Min)

1 Min Jog, Row, Taps, Single Unders
8 Push Up + Tap + Tap
16 No Push Up Burpees

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4+ Rounds

For this workout, you'll choose one of the listed options and move for 1 minute before moving onto 8 push up+taps and then 16 no push up burpees until 15 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If jumping or skipping is not an option, you can do low step ups!

For the push ups + taps 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 8 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.

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, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder =  1 rep.

For the No Push Up Burpees, plant your hands to the ground, jump or step your feet back to the top of the push up position then jump or step your feet back toward your hands before coming all the way up to standing. These should not take longer than 2 minutes so if you're having trouble finishing in time, modify by elevating your hands to a box or a wall!

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.

PUSH UP + RENEGADE ROW - 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. For the renegade rows you can try these from the knees or separate the movements and do elevated push ups and bent over rows. You might also want to use the SHIFT version of the movement with Push Up+Tap+Tap

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

82620

TIP DUBS AUG 26TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

* 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
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:

5 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
10 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
15 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
20 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts....

Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

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

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 48 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

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

For 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!

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:
5 Double Unders / DB Hop Overs
3 Deadlifts
10 Double Unders / DB Hop Overs
3 Deadlifts
15 Double Unders / DB Hop Overs
3 Deadlifts
20 Double Unders / DB Hop Overs
3 Deadlifts....

Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

RX Men: 165-205#
RX Women: 105-135#

RX+ Men: 225-275#
RX+ Women: 145-175#

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 24 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)

Goal for this version is to go heavy on the deadlifts. Unbroken but a heavy triple each time.

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

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

For 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.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:
5 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
10 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
15 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
20 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder...

Keep adding 5 reps of Double Unders or Sandbag Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

Suggested Sandbag Loading:
Men: 50-120#
Women: 25-80#

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of SANDBAG OVER SHOULDER completed. (This will basically tell us how far you got).

Goal: 60 Over the Shoulders (This at least gets you through the round of 40 double unders/hop overs IF you are doing 5 each time....which will vary for this version)

Base number of Over the Shoulder reps on how heavy your bag is for you. The reps should only take about 15-20 seconds.

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

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

For 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!!!

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.

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

SHIFT 082620

SHIFT TIPS_202608

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

20 Single Unders / Taps
10 KB/DB Deadlifts

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

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

For this workout, you'll complete 20 single unders or taps followed by 10 deadlifts then you'll repeat those two movements until 10 minutes are over!

In order to reach the goal of 5 or more rounds in 10 minutes, you'll need to finish a round in 2 minutes or less! So be sure to modify if you're having trouble finishing in that timeframe!

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

For the 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!

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.

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

82720

TIP BB POWER CLEAN AUG 27TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Dumbbell Squats
20 Seconds Rest

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

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

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load you can do all your squats without lowering the dumbbells from your shoulders.

Dumbbell power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

For the push press you will have a dumbbell in each hand at the shoulders. 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 dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Back Squats
20 Seconds Rest

RX Men: 95#
RX Women: 65#

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

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load/pace that you can do all of your squats without dropping the bar!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, either jerk the whole way or transition from the push press.

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.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all the way up  at the top.

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.

SHOULDER TO OVERHEAD/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.

BACK/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 082720

SHIFT TIPS_202708

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
12 Hang Power Cleans
12 Overhead Press
12 Air Squats

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

Score: Total Time
Goal: Under 12 Min

For this workout, you'll do 12 hang power cleans, 12 overhead presses, then 2 air squats for 4 total rounds.

Shoot to get each movement set done in one minute or less so that you're finishing one round in under three minutes!

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

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

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!

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.

SHOULDER TO OVERHEAD/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.

BACK/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.

82820

TIP DB HANG POWER SNATCH AUG 5TH 2020

It's time to RE-TEST Julian's choice for a challenge workout!

We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019

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: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR 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
Full Body Simple Warm Up
Box Jump Warm Up
Snatch Warm Up

WORKOUT

5 Rounds

10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch

RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)

RX+ Men:50# DBs + (2 for Lunge - 1 for snatch)
RX+ Women: 35# DBs + (2 for Lunge - 1 for snatch)

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the dumbbells on the shoulders with the elbows high.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Especially with the walking lunges, make sure you stand up all the way between each rep.

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!

PROGRAM B*

PROGRAM B

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

WORKOUT

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Remember to stand up all the way between each rep. 20 reps is 10 per leg.

For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip. Feet are under the hips. You will dip the chest forward and keep the heels down. You will hinge at the hips and bend the knees slightly.  Allow the bar to slide down the leg - keep the belly tight and chest UP! After performing that small dip you will jump straight UP with the bar keeping the arms straight. Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow). Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head. In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!

Stand to complete and then lower back to the waist.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!

PROGRAM C

PROGRAM C

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

WORKOUT

5 Rounds
10 Box Jumps
20 Sandbag Front Rack Lunge
10 Sandbag Hang to Overhead

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

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bag in the front rack. That means the bag is resting on the front of the shoulders with the elbows high.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Stand up all the way between each rep. 20 reps is 10 on each leg.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

MAMA MODIFICATIONS

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.

FRONT RACK LUNGE/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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the 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

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

SHIFT 082820

SHIFT TIPS_200508

Time to RE-TEST Julian's choice for a challenge workout!

We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR HIPS

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back!  Keep those heels down!

MAMA MODIFICATIONS

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.

FRONT RACK LUNGE/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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the 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

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

82920

TIP DB THRUSTERS AUG 4TH 2020

Time to re-test Miranda's CHALLENGE choice!

We did this workout earlier this month on Aug 4th! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

 We have actually done this workout before. We did it at the beginning and end of the Julian vs Miranda Challenge in 2018 and 2019.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, QUADS/ITBAND

* 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
Pull Up Warm Up

WORKOUT

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B

PROGRAM B

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

WORKOUT

Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

1000m Row
50 Thrusters, 45#
30 Pull-ups

Goal time is under 10 min!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Bike option: 60 Calories for men and 40 Calories for women.

Women may use a women's 35# bar if you have one available. (This is still RX)

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

The row should be around 4-5 minutes. If you think you'll go longer than 6 minutes, consider shortening the distance to 800m.

Avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, 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.

For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:

Run 800 Meters (Together)
100 Thrusters
60 Pull Ups

During the thrusters and pull ups - only one person can work at a time. The run is meant to be done together.

You may also do the rower or bike option found in Program C.

RX Men: 45# Barbell
RX Women: 35# Barbell

You may also do the dumbbell options listed in Program A.

Score: Total Time
Goal: 9-13 Min

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.

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.

SHIFT 082920

SHIFT TIPS 200408

Time to re-test Miranda's CHALLENGE choice!

We did this workout earlier this month on Aug 4th! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

 We have actually done this workout before. We did it at the beginning and end of the Julian vs Miranda Challenge in 2018 and 2019.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, QUADS/ITBAND

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-35# Single KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

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.

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.