The Vault "QUINCE" Daily Demo

The Vault "QUINCE" Subs and Mods

The Vault "QUINCE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 15!!)

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 FIFTEENTH 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 - October 17 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): 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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Box Jump Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: Dumbbell "QUINCE"

3 Rounds

30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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 step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench, whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Barbell "QUINCE"

3 Rounds

30 Push Ups
30 Barbell Back Rack Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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 step ups you will have the barbell on your back. As you step up onto the box, keep your chest up. Lower the height if you find you are tipping forward or your lower back is working overtime.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.

You can substitute lunges or single leg deadlifts if the step ups are not happening today.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: Glory Days "QUINCE"

3 Rounds

15 Handstand Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish
3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the handstand push ups early to avoid going to failure. Choose a variation you can sustain at least 3 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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

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

For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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

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.

The Vault "QUINCE" Shift Demo

The Vault "QUINCE" Shift Subs and Mods

The Vault "QUINCE" Shift Tip

Street Parking SHIFT is the more simple version of the daily workout. This 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!

The Street Parking Vault is BACK!!!! (This is now Week 15!!)

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 FIFTEENTH 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 - October 17 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, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "QUINCE"

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

12 Push Ups
12 Alternating Step Ups
12 Jump Overs, Plate Hops, or KB Swings

No weight needed unless doing KB Swings

If doing swings:
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds +
any Additional Reps

Goal: 6-9 Rounds

For this workout you will go through the 12 push ups, 12 step ups, and 12 jump over for 14 minutes.

For the push ups you may do regular push ups, knee push ups, even elevated push ups, or floor press.

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

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 12 you will do 6 per leg.

If you can't do step ups you can sub unweighted alternating lunges or single leg deadlift - 6 per side.

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

You can perform the same movement jumping onto a plate. Make sure you get your whole foot onto the plate each time and then step down. You can even scale this to a little skip up if need be.

Since we already have step ups in this workout if jumping or skipping is out of the question you can sub a KB swing.

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

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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

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.

101320

TIP DB CLEAN AND JERK OCT 13TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, HIPS

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

6 Dumbbell Clean and Jerks
8 Pull Ups

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / V-Ups (8)
8 Dumbbell Squats

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

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

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.

The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed,  jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

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

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

For the pull ups, do strict, kipping/butterfly or ring/trx row. If none of those other options are available, do a row with the bar in the rack OR a bent over row. For 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 with straight arms and either get the chin over or pull the chest all the way up at the top!

For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 8 V-Ups.

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

Mamas, go with ball slams or dead bugs.

For these squats hold the DBs at the shoulder. Keep your belly tight, chest up and heels down!

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

6 Clean and Jerks
8 Pull Ups

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / V-Ups (8)
8 Back Squats

RX Men: 95#
RX Women: 65#

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

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.

The clean AND jerk together count as 1 rep.

Set up with feet hip width apart, bar close to the shins. Grip the bar just wider than shoulder width. Shins should be close to vertical, hips above knees, shoulders above hips. Keep your back flat and belly tight.

Push heels down as you raise hips and shoulders. Once past the knee, stand up fast, shrug the shoulders and spin your elbows around the bar to receive it on the shoulders with elbows high, in a partial squat.

Stand up fast to pop the bar off the shoulders. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and biceps by the ears. Stand to finish.

Pull up options are strict, kipping/butterfly, ring/trx row, supine barbell row, banded, or bent over row.

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

For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 8 V-Ups.

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

Mamas, go with ball slams or dead bugs.

For these squats hold the bar is on your back. Keep your belly tight, chest up and heels down!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

6 Sandbag Clean and Jerks
8 Pull Ups / Sandbag Shoulder Slams

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / Bent Over Slams
8 Sandbag Back Squats

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

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Set yourself up for less than a minute per round.

The clean AND jerk together counts as 1 rep.

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

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

If you choose the slam options in place of toes to bar and pull ups, make sure you are aggressive.

See Program A or B for Pull Up & Toe to Bar.

Stagger your feet for the slam from the shoulder. As you rotate the back hip forward, throw your shoulder into the bag as you extend your arms toward the floor. Alternate shoulders each rep.

Keep your belly tight on the bent over slams. Punch the arms toward the floor.

For these squats, the sandbag will be 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! Stand all the way up at the top.

MAMA MODIFICATIONS

HANG/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.

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 101320

SHIFT TIPS_201310

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, HIPS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 min)

4 Hang Power Cleans
4 Overhead Presses
6 TRX/Ring Rows

- Rest 2 minutes between AMRAPs -

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)

6 Sit Ups
8 Goblet Squats

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 # of Completed Rounds + Any Additional Reps from both AMRAPs

Goal: 12+ Rounds (6 per AMRAP)

For this workout, you'll cycle through 4 hang power cleans, 4 overhead presses, and 6 TRX/ring rows until 7 minutes are up! Then you'll rest two minutes before completing another 7-minute AMRAP, this time of 6 sit ups and 8 goblet squats!

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

If you 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 sit ups you can do whatever you like with your feet, just be sure to 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. 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 or to a slightly higher target!

MAMA MODIFICATIONS

HANG/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.

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.

101420

TIP BW MOUNTAIN CLIMBERS OCT 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Run 400 Meters
20 KB/DB Swings
40 Mountain Climbers / Double Unders

RX Men: 40-55#
RX Women: 25-35#

RX+: Go Faster

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.

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 for any reason choose a sub that isn't too repetitive with the mountain climbers/double unders. Low step ups are a great option. Only choose hop overs/taps if you are not doing double unders.

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

For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.

If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
20 KB/DB Swings
40 Mountain Climbers / Double Unders

RX Men: 40-55#
RX Women: 25-35#

RX+: Go Faster

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.

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

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

For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.

MAMA MODIFICATIONS

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

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

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

SHIFT 101420

SHIFT TIPS_201410

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
15 DB/KB Swings
30 Mountain Climbers

Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB

Score: Time

Goal: 13 Min or Less

This one is super simple - you'll move for 1 minute, then do 15 swings, followed by 30 mountain climbers then repeat 4 more times for a total of 5 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). Low step ups are also an option if you can't jump or skip right now.

Shoot to finish the swings in 45 seconds or less! That means knocking out the 15 reps in no more than 2-3 sets. For these, you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you. If you need to, you can elevate the plank position for these by placing your hands on a box, chair, or wall!

Every time a knee comes up is 1 rep towards the 30 mountain climbers.

MAMA MODIFICATIONS

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

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

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

101520

TIP BB BEAR COMPLEX OCT 15TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR WARM UP FLOW
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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Dumbbell Bear Complex
8 Devil Press
40 Goblet Step Ups
8 Devil Press
4 Dumbbell Bear Complex

Rest 2 Min Between Rounds

**Dumbbell Bear Complex =
Power Clean + 2 Thrusters

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

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

Score: Total Time Including Rest

Goal: 25-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.

For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean.

For the thrusters, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs. Finish each rep with arms locked out overhead, biceps by the ears.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

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

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

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Barbell Bear Complex
8 Devil Press/Plate Burpees
40 Plate Hug Step Ups
8 Devil Press/Plate Burpees
4 Barbell Bear Complex

Rest 2 Min Between Rounds

Barbell Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)

RX Men: 75-95# / 40# DBs (if doing Devil Press) / 45# Plate
RX Women: 55-65# / 25# DBs (if doing Devil Press) / 25# Plate

RX+ Men: 115-135# / 50# DBs (if doing Devil Press) / 45# Plate
RX+ Women: 75-85# / 35# DBs (if doing Devil Press) / 25# Plate

Score: Total Time Including Rest

Goal: 25-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.

For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

On the thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back. Wear a shirt so the bar doesn't slip - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

For these step ups, hold a plate tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Sandbag Bear Complex
8 Sandbag Burpee
40 Sandbag Bear Hug Step Ups
8 Sandbag Burpee
4 Sandbag Bear Complex

Rest 2 Min Between Rounds

Sandbag Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)

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

Score: Total Time Including Rest

Goal: 24-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Sandbag Burpee. Give yourself 2 minutes for the step ups.

For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you reset before squatting.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

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

For these step ups, wrap your arms around the sandbag and hug it to your chest or cradle it between forearms and biceps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

MAMA MODIFICATIONS

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

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.

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.

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

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

SHIFT 101520

SHIFT TIPS_201510

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 16 Min
(As Many Rounds and Reps As Possible in 16 Min)

8 Squat + Press
16 Unweighted, Alternating Step Ups
8 Burpees

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 # of Completed Rounds + Any Additional Reps

Goal: 5+ Rounds

For this one, you'll cycle through 8 squat + presses, 16 step ups, and 8 burpees for 16 minutes!

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

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

For the Press portion, after you've stood out of the squat, 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  step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 16 you will do 8 per leg.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

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

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.

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.

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

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

101620

TIP BB SUPINE ROWS OCT 16TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up

WORKOUT

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

10 Dumbbell Bent Over Rows
20 Double Unders / Dumbbell Hop Overs

RX Men: 40# DBs / 75-95# Bar
RX Women: 25# DBs / 55-65# Bar

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-14 Rounds

Choose a weight that you will have to break up at some point. Make sure you keep the bent over rows strict and avoid using your hips. If you are able to do 10 reps unbroken by the end, you went too light!

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!

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

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

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up

WORKOUT

100 Supine Rows

Every Min on the Min:

15 Double Unders

**Set up your supine rows so that you will NOT be able to do more than 10 in a row or so EVEN when you are fresh.

RX+ Men/Women: 20 Double Unders
RX+ Option: Weight Vest

Score: Total Time

Goal: 10-15 Min

If you bust out an unbroken set of 15-20 in the beginning - you're doing it wrong. At some point you should be doing sets as small as 2-3. Pull your chest all the way to the bar so you make contact every time!

No double unders in the first minute.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Put your feet up on a bench or box if you can.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up

WORKOUT

100 Sandbag Bent Over Slams

Every Min on the Min:

15 Double Unders/Sandbag Hop Overs

Score: Total Time

Goal: 10-15 Min

You should be just as explosive and deliver just as much power on the 100th slam as the 15th slam. So take the time to set up and really be aggressive with every rep rather than just get through 100 as fast as possible.

No double unders in the first minute.

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.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

SHIFT 101620

SHIFT TIPS_201610

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

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

10 Single-Arm Bent Over Rows, R
10 Single-Arm Bent Over Rows, L
20 Single Unders or Taps

Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

The way this one works is you'll perform 10 single arm bent over rows on your right right, then 10 reps on your left side, before moving onto 20 single unders or taps. Once you've complete that, you'll repeat that cycle until 10 minutes are up!

With a goal of 6 or more rounds in 10 minutes, you're shooting to finish a round in 2 minutes or less!

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.

If your weight feels too heavy for you, you can do a regular bent over row with both arms holding a single dumbbell (20 reps).

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.

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.

101720

TIP BW AIR SQUATS OCT 17TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Dumbbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

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

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

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

For the 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 B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

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

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

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

For the 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
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

Can also do with dumbbell options found in Program A.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

The bike version of this one is gonna hurt!

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

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

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

For the 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.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

16 Min AMRAP:
(As Many REPS as Possible in 16 Min)

Partner 1:
Run 200 Meters

while

Partner 2:
10 Dumbbell Push Press
Max Reps Air Squats

then

SWITCH

Patner 1:
10 Dumbbell Push Press
Max Reps Air Squats

while

Partner 2:
Run 200 Meters

ALL of that is 1 round.

NO REST BETWEEN ROUNDS

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

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

Could also do barbell option or row/bike options found in Program B/C.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

Make sure you push it on the run, don't try to game this one!

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

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

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

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

MAMA MODIFICATIONS

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

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.

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.