The Vault "DOCE" Daily Demo

The Vault "DOCE" Subs and Mods

The Vault "DOCE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 12!!)

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 TWELFTH 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 - Sept 26 to receive credit for participating this week!

The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn!  For more info - check out the Members Only Website!

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

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

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

---

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DOCE"

With a running clock complete:

50 MANMAKERS FOR TIME

THEN

RUN 800 METERS

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

Score: Total TIme

Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Street Parking Vault: Barbell "DOCE"

With a running clock complete:

50 BARBELL MANMAKERS

THEN

RUN 800 METERS

**A barbell manmaker= deadlift + bent over row + hang squat clean into thruster.

RX MEN: 95#
RX WOMEN: 65#

RX+ MEN: 115#+
RX+ WOMEN: 75#+

SCORE: TOTAL TIME

GOAL: UNDER 15 MIN

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

The first modification should be to lighten the load.

You can also split the hang squat clean thruster portion into a power clean + thruster.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Street Parking Vault: Row/Bike "DOCE"

With a running clock complete:

50 MANMAKERS FOR TIME

THEN EITHER:

ROW 1000 METERS
OR
60 CAL BIKE (MEN) / 44 CAL BIKE (WOMEN)

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

**You can also do this version with the barbell version from Program B.

Score: Total TIme

Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that bike/row too! Ideally, the row is less than 6 minutes.

Some of you will go faster. But don't shorten the distance/calories unless you are going to go way over 6!

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

MAMA MODIFICATIONS

MAN MAKERS - 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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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 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.

The Vault "DOCE" Shift Demo

The Vault "DOCE" Shift Subs and Mods

The Vault "DOCE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 12!!)

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 TWELFTH 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 - Sept 26 to receive credit for participating this week!

The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn! For more info - check out the Members Only Website!

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "DOCE"

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

1 Min Jog, Row, Bike, Taps, Low Step Ups
10 Push Up + Tap + Tap
10 Air Squats

No weight needed!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7 Rounds +

For this workout you will do  1 minute of movement followed by 10 push ups + tap, tap, and 10 air squats.

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

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 10 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, knees, or even elevated!

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

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

MAN MAKERS - 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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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 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.

92220

TIP BW PULL UP SEP 22ND 2020

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: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER

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

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

4 x 3 Min AMRAPs

Each AMRAP is:
As Many Rounds and Reps as Possible in 3 Min:

3 Burpees
6 Pull Ups
9 Air Squats

Rest 1 Min Between AMRAPS

No weight needed!

Strict Pull Up Option: 3-5 Reps Per Round

RX+ Option: Wear a Vest

(You can also find a "Glory Days" option in Program C)

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

The goal here is to get at least a round a minute. Choose a pull up variation you think you can go unbroken (or maybe take a super short break to reset) the whole time.

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!

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!

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

4 x 3 Min AMRAPs

Each AMRAP is:
As Many Rounds and Reps as Possible in 3 Min:

3 Bar / Ring Muscle Ups
6 Burpees
9 Air Squats

Rest 1 Min Between AMRAPS

No weight needed!

**Lower muscle up reps to 1-2 if needed!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

The goal here is to get at least a round a minute. Choose a muscle up variation or rep target that you can complete in at most 20 seconds.

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!

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

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

MAMA MODIFICATIONS

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

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

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 092220

SHIFT TIP_202209

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

3 Rounds

Each Round is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Min)

3 Burpees
6 Ring/TRX Rows
9 Air Squats

Rest 1 Min between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 8+ Rounds

The way this one works is you'll do 3 burpees, 6 ring/TRX rows, and 9 air squats until 5 minutes are up then you'll rest for 1 minute. Repeat that cycle (5 minutes of work / 1 minute of rest) two more times!

With a goal of 8 or more rounds across the three AMRAPs, you're shooting for just under 3 rounds per 5-minute interval.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! These should take 30 seconds or less.

For the Ring/TRX rows remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 at a time - challenge yourself! 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. You may also do Bar in Rack Rows!

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

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

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

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.

92320

TIP BB SHOULDER TO OH SEP 23RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW, 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
Box Jump Warm Up
Total Body Dumbbell Warm Up

WORKOUT

10 Rounds

7 DB Hang Power Clean
7 DB Shoulder to Overhead
7 Box Jump Overs

RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box

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

**Fun Challenge?? Use a higher box than you normally do!  List box height in comments!

Score: Total Time

Goal: 8-15 Min

Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.

For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.

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.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

10 Rounds

7 Barbell Hang Power Clean
7 Barbell Shoulder to Overhead
7 Box Jump Overs

RX Men: 95# / 22-24in Box
RX Women: 65# / 18-20in Box

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

**Fun Challenge?? Use a higher box than you normally do! List box height in comments!

Score: Total Time

Goal: 8-15 Min

Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.

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.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Total Body Dumbbell Warm Up

WORKOUT

10 Rounds

7 Sandbag Hang Power Clean
7 Sandbag Shoulder to Overhead
7 Box Jump Overs

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

**Fun Challenge?? Use a higher box than you normally do! List box height in comments!

Score: Total Time

Goal: 8-15 Min

Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.

For the hang power clean, deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and  hinge slightly at the hips.

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

Set up for the push press with the bag on your biceps 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 bag pops up off the arms, press straight up to lock out.

You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.

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 over.

MAMA MODIFICATIONS

HANG POWER CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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.

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

SHIFT 092320

SHIFT TIP_202309

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

7 DB/KB Hang Power Clean
7 Overhead Press
7 DB/KB Jump Overs (Facing)

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time

Goal: 15 Min or Less

For this workout, you'll perform 7 hang power cleans, followed by 7 overhead presses and 7 jump overs until you've completed 8 total rounds!

Shoot for a little less than 2 minutes per round!

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

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

If jumping or skipping is out of the questions you can perform a low alternating step up.

MAMA MODIFICATIONS

HANG POWER CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

92420

TIP BB FRONT RACK SEP 24TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS 2.0, PIGEON STRETCH

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

PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Every 3 Min for 5 Rounds (15 Min)

8 Toes to Bar / Weighted Sit Up
8 Dumbbell Squats
8 Toes to Bar / Weighted Sit Up
8 Dumbbell Squats

(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)

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

RX+ Men: 50# DBs / Increase BOTH the toes to bar and squats to 10
RX+ Women: 35# DBs / Increase BOTH the toes to bar and squats to 10

Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.

Goal: 5 Rounds - but challenge yourself!

So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, go with weighted sit ups.

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

Mamas, go with deadbugs, Russian swings, or ball slams.

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

Every 3 Min for 5 Rounds (15 Min)

8 Toes to Bar / Weighted Sit Up
8 Front Squats
8 Toes to Bar / Weighted Sit Up
8 Front Squats

(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)

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

RX+ Men: 135# / Increase BOTH the toes to bar and squats to 10
RX+ Women: 85# / Increase BOTH the toes to bar and squats to 10

Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.

Goal: 5 Rounds - but challenge yourself!

So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time. Choose a load you can go unbroken on the squats most, if not all the way.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, go with weighted sit ups.

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

Mamas, go with deadbugs, Russian swings, or ball slams.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Every 3 Min for 5 Rounds (15 Min)

8 Toes to Bar / Sandbag Slams
8 Sandbag Front Squats
8 Toes to Bar / Sandbag Slams
8 Sandbag Front Squats

(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)

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

RX+ Men/Women: Increase BOTH the toes to bar and squats to 10

Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.

Goal: 5 Rounds - but challenge yourself!

So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, go with sandbag slams.

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

Mamas, go with deadbugs, Russian swings, or sandbag/ball slams.

For these squats, 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!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

DB/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 092420

SHIFT TIP_202409

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS 2.0, PIGEON STRETCH

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)

10 Sit Ups
10 Goblet Squats

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one, you'll complete 10 sit ups and 10 goblet squats until 12 minutes are up!

With a goal of 6 or more rounds, you'll want to finish a round in 2 minutes. This should be totally doable so don't be afraid to challenge yourself on the squat weight!

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.

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

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

DB/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.

92520

TIP BB BOR SEP 25TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

5 Rounds

40 Double Unders
20 Push Ups
15 Bent Over Rows

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

RX+ Men: 50 Double Unders/ 30 Push ups / 50 # DBs
RX+ Women: 50 Double Unders / 30 Push Ups / 35# DBs

Score: Total Time

Goal: 15-22 Min

If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.

Choose a load on the bent over rows you can also complete in about a minute, or max 3 sets.

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

PROGRAM B

PROGRAM B

WARM UP
Jump Rope Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

40 Double Unders
20 Push Ups
15 Bent Over Rows

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

RX+ Men: 50 Double Unders/ 30 Push ups / 115#
RX+ Women: 50 Double Unders / 30 Push Ups / 75#

Score: Total Time

Goal: 15-22 Min

If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.

Choose a load on the bent over rows you can also complete in about a minute, or max 3 sets.

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 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!

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

5 Rounds

40 Double Unders / Sandbag Hop Overs
20 Push Ups
15 Sandbag Bent Over Slams

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

RX+ Men/Women: 50 Double Unders/Hop Overs - 30 Push Ups Each Round

Score: Total Time

Goal: 15-22 Min

If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.

The slams should also take about a minute. Be aggressive but remember you've got 75 of those bad boys!

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

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

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

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

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.

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.

SHIFT 092520

SHIFT TIP_202509

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

20 Single Unders / Taps
10 Push Ups
10 Bent Over Rows

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time

Goal: 16 Min or Less

For this workout, you'll complete 20 single unders or tap, 10 push ups, and 10 bent over rows for 6 rounds total!

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 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 10 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.

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

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

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.

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.

92620

TIP WORKOUT SEP 26TH 2020

Julian Birthday Workout!!! His birthday was actually the 15 -but we moved it due to the Vault workout last week!

This year he is 31!! (I know - can you believe that?) so we added a minute from last year!

This workout was originally posted on Sept 15, 2017, Sept 17, 2018, then again on Sept 16, 2019! Make sure to go back and check your score!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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, QUADS/IT BAND
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

31 Min EMOM
(Every Minute on the Minute for 31 Min)

Min 1: 9 DB Clean and Jerks
MIn 2: 200 Meter Run

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

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

FIND A DISTANCE THAT TAKES 45-55 Seconds FOR THE RUN!

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Modify to make it the whole way! OR - get a far as you can, then when you run out of time - modify and finish with lighter weight/less reps/shorter distance as needed.

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the dumbbells overhead.

Only one head of each dumbbell needs to touch for each rep at the bottom.

Run distance should take about 45-50 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders, taps, low step ups, or mtn climbers!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

31 Min EMOM
(Every Minute on the Minute for 31 Min)

Min 1: 9 Clean and Jerks
Min 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

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

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Modify to make it the whole way! OR - get a far as you can, then when you run out of time - modify and finish with lighter weight/less reps/shorter distance as needed.

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Run distance should take about 45-50 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders, taps, low step ups  or mtn climbers!

PROGRAM C

PROGRAM C

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

WORKOUT

31 Min EMOM
(Every Minute on the Minute for 31 Min)

Min 1: 9 Clean and Jerks
Min 2: 15 Cal Bike (Men) or 10 Cal Bike (Women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

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

FIND A CALORIE TARGET/DISTANCE THAT TAKES 45-55 Seconds FOR THE BIKE/ROW!

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Modify to make it the whole way! OR - get a far as you can, then when you run out of time - modify and finish with lighter weight/less reps/shorter distance as needed.

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the bike/row and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.Oh man.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Row or bike distance should take about 45-50 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

31 Min AMRAP
(As Many Rounds and Reps as Possible in 31 Min)

Run 200 Meters (Together)
18 Clean and Jerks (combined - one person works at a time)

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

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

Score: Total Number of Completed Rounds + any Additional Reps you complete as a team.

Goal: 12 Rounds +

**Can also use the barbell, and/or row bike options found in Programs B and C.

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C but we decided to make a team option this year.

Remember you run together but take turns on the clean & jerks until you've reached a combined 18 reps per round.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout!  It's a lot of reps!

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips  Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the dumbbells overhead.

Only one head of each dumbbell needs to touch for each rep at the bottom.

Run distance should take about 45-50 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders, taps, low step ups, or mtn climbers!

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.

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 092620

SHIFT TIP_202609

Special Saturday SHIFT for Julian's Birthday!

His birthday was actually the 15th - but we moved this workout due to the Vault workout last week.

This SHIFT workout was originally posted on Sept 17, 2018, then again on Sept 16, 2019! Since we are re-testing the main version (Julian's Birthday Workout) we will re-test the SHIFT version too! Enjoy!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time

Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

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.

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.