Posts tagged 2020week44
MONDAY 10/26/2020
MONDAY 10/26/2020

The Street Parking Vault is BACK!!!! (This is now Week 17!!)

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 SEVENTEENTH 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 31 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!

This workout was last posted on:
04/27/2020
11/04/2019
07/01/2017

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

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

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

Street Parking Vault: Dumbbell "Diecisiete"

Every 2 Min for as long as you can last OR 30 Min...

Run 200 Meters
10 Dumbbell Hang Squat
Clean Thrusters

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50#+ Dumbbells
RX Pus Women: 35#+ Dumbbells

Goal: Get to at least 16 minutes (8th Round)

Score: Is total rounds (each 2 minute section is 1 round) completed + reps into the next round.

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

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.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster, which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B

PROGRAM B

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

WORKOUT

Street Parking Vault: Barbell "Diecisiete"

Every 2 Min for as long as you can last OR 30 Min...

Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

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

Goal: Get to at least 16 minutes (8th Round)

Score: Is total rounds (each 2 minute section is 1 round) completed + reps into the next round.

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

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 hang squat clean thruster - deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.

Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up.

Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Street Parking Vault: Bike/Row "Diecisiete"

Every 2 Min for as long as  you can last OR 30 Min...

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Hang Squat Clean Thrusters

RX Men: 75# / 40# DBs
RX Women: 55# / 25# DBs

RX+ Men: 95# + / 50# DBs+
RX+ Women: 65#+ / 35# DBs+

Goal: Get to at least 16 minutes (8th Round)

Score: Is total rounds (each 2 minute section is 1 round) completed + reps into the next round.

* To make this line up with the other versions - count the full bike/row as 2 reps. So if you finish 125 M on the row that's 1 rep. If you finish 8 Cal Bike or 6 Cal Bike you can count that as 1 rep. (This only matters if on your last round if you don't make it all of the way to 30 min).

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full row/bike and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the bike/row as needed so that you can complete it in a minute or less.

Be mindful of the amount of pulling involved if you choose the rowing version. This can really fatigue the biceps so focus on quality movement and active shoulders.

Choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

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

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next 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.

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

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.

Akeiko Dela CruzMonday, 2020week44
MONDAY SHIFT 10/26/2020
MONDAY SHIFT 10/26/2020

Street Parking SHIFT is the more simple version of the daily workout. This version 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 17!!)

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 SEVENTEENTH 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 31 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!

This workout was last posted on:
04/27/2020
11/04/2019
07/01/2017

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

SHIFT WARM UP
SHIFT WORKOUT

Street Parking Vault: SHIFT "DIECISIETE"

10 Rounds

1 Min: Row, Bike, Jog, Taps, Single Unders, Low Step Ups, Single Unders
10 Goblet Squats
10 Press

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

Score: Total Time

Goal: Under 25 Min

For this workout, you will perform 1 minute of row/bike/jog/taps/single unders/low step-ups, 10 goblet squats, and 10 presses for 10 rounds total.

For the first part you will choose from a row, bike, jog, taps, single unders, or low step-ups.

For the Goblet Squat, you will hold the weight at the chest/shoulders. Reach the elbows toward each other to support the weight. 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 or perform an assisted squat!

For the 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 dumbbell(s) all the way down to the shoulders each time.

You may also perform the presses from a seated position as an added challenge!

MAMA MODIFICATIONS

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

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

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.

ShiftAkeiko Dela CruzMonday, Monday Shift, 2020week44
TUESDAY 10/27/2020
TUESDAY 10/27/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, POSTERIOR CHAIN RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

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

6 Toes to Bar / Weighted Sit Up
12 Dumbbell Deadlift
24 Double Unders/ DB Hop Overs

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

RX+ Men: 50# DBs / 9 Toes to Bar
RX+ Women: 35# DBs / 9 Toes to Bar

Deadlift Option: Swap to 12 Alternating Single Leg Deadlifts

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

Each round should take around 1:10-1:35. If you have lighter dumbbells and want to go heavier, try the single leg deadlifts. This will challenge your balance as well and after a couple rounds, they should feel pretty solid!

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, or just prefer to do weighted sit ups, go for it.

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

Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds 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 B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

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

6 Toes to Bar / Weighted Sit Up
12 Deadlift
24 Double Unders/ DB Hop Overs

RX Men: 115-135#
RX Women: 75-95#

RX+ Men: 165#+ / 9 Toes to Bar
RX+ Women: 105#+ / 9 Toes to Bar

Weighted sit up weight:
Men: 20-30#
Women: 12-20#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

Choose a load on the deadlifts you can go unbroken most of not all the way. You'll want to keep a pace of 1:10-1:35 per round.

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, or just prefer to do weighted sit ups, go for it.

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

Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds 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
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

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

6 Toes to Bar /Supine Sandbag Toe Touches
9 Sandbag Over Shoulder
24 Double Unders/ Sandbag Hop Overs

Suggested Sandbag Loading:
Men: 50-100#
Women: 25-70#

**Raise or lower sandbag over shoulder reps based on weight of bag and goal score.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

Choose a number of "over the shoulder" reps you can complete in :40 or less each time. Each round should take around 1:10-1:35.

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, or just prefer to do sandbag toe touches, go for it.

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

Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.

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

For the 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 roughly 30 seconds 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

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.

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

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.

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)

Akeiko Dela CruzTuesday, 2020week44
TUESDAY SHIFT 10/27/2020
TUESDAY SHIFT 10/27/2020

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, POSTERIOR CHAIN RELEASE

SHIFT WARM UP
SHIFT WORKOUT

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

5 Sit Ups
10 DB/KB Deadlifts
20 Single Unders or Taps

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: 6+ Rounds

For this workout, you'll cycle through 5 sit ups, 10 deadlifts, and 20 single unders or taps until 12 minutes are up!

For the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up 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 or slam balls.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DB(s) drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB(s) goes below your knees, re-bend them and bring the DB(s) back to the starting position under control.

If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.

If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.

You may also choose to do low step ups if jumping or skipping is not an option.

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.

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

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.

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)

ShiftAkeiko Dela CruzTuesday, Tuesday Shift, 2020week44
WEDNESDAY 10/28/2020
WEDNESDAY 10/28/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

* 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
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

30 KB/DB Swing
30 Push Up
30 Unweighted Alternating Lunges

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: 5 Rounds - IF you can complete first 4 rounds UNDER 15 Min ONLY

Score: Total Time

Goal: 13-18 Min

Each round should take 3:15-4:30. Choose a push up variation you can complete 30 reps in at most 4 sets or in 1:30 or less.

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!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

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.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Dumbbell Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

30 KB/DB Swing
30 Push Ups -OR - 15 Handstand Push Ups
30 Unweighted Alternating Lunges - OR - 1 Min Sled Push/Pull

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: 5 Rounds - IF you can complete first 4 rounds UNDER 15 Min ONLY

**The idea here is to pick one or both of the options that are  different from Program A.

Score: Total Time

Goal: 13-18 Min

How to choose sled weight - should be a jog/walk with little or no breaks for a distance that takes roughly 1 min. Don't need to get too precise with it.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the 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!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

On the push ups, 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.

If you choose 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.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

MAMA MODIFICATIONS

KB SWING - If you notice and 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!

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.

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Akeiko Dela CruzWednesday, 2020week44
WEDNESDAY SHIFT 10/28/2020
WEDNESDAY SHIFT 10/28/2020

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

12 Eye-Level KB/DB Swings
8 Push Ups
12 Alternating, Unweighted Lunges

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

Score: Time

Goal: 15 Min or Less

The way this one goes is you'll perform 12 swings, followed by 8 push ups, then 12 lunges until 8 rounds are complete.

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. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. 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 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 8 reps. It's ok if you need to break them up a bit.

Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - 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. Press through the heels of your palms to come all of the way up at the top.

The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges.

Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel of the front foot to stand completely between reps.

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

MAMA MODIFICATIONS

KB SWING - If you notice and 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!

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.

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

ShiftAkeiko Dela CruzWednesday Shift, Wednesday, 2020week44
THURSDAY 10/29/2020
THURSDAY 10/29/2020

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, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE, HIPS

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

5 Rounds

15 Dumbbell Squat
Run 400 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 1:45-3:00

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run!

Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you.

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

For the 400m run, it should take no more than 2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

5 Rounds

15 Back Squat
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 135#+
RX+ Women: 85#+

Score: Slowest Round ONLY

Goal: 1:45-3:00

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run!

Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you.

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

For the 400m run, it should take no more than 2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

5 Rounds

15 Back Squat
Row 500 M
or
Bike 30 Cal Men / 22 Cal Women

Rest 1 Min Between Rounds

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

RX+ Men: 135#+
RX+ Women: 85#+

Score: Slowest Round ONLY

Goal: 1:45-3:00

This version is going to burn!!

Make sure you push the pace on the bike/row.

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the bike or row!

Adjust the distance/calories if you need to but keep the pace at a high level of intensity for you.

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

For the row/bike, it should take no more than 2:20. Shorten the distance/calories as needed to fit the time window.

MAMA MODIFICATIONS

DB/AIR 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.

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.

Akeiko Dela CruzThursday, 2020week44
THURSDAY SHIFT 10/29/2020
THURSDAY SHIFT 10/29/2020

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

SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

20 Air Squats
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups

Rest 30 seconds between Rounds

No weight needed today!

Score: Total Time including Rest

Goal: 12 Min or Less

For this one you'll complete 1 round of 20 squats followed by 1 minute of movement then rest 30 seconds before repeating 4 more times for a total of 5 rounds.

Really push the pace on those air squats!! You get to rest before each set so don't hold back!

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

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

For the last part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.

MAMA MODIFICATIONS

DB/AIR 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.

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.

ShiftAkeiko Dela CruzThursday, Thursday Shift, 2020week44
FRIDAY 10/30/2020
FRIDAY 10/30/2020

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

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

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

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
Pull Up Warm Up

WORKOUT

EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)

6 Pull Ups
6 Dumbbell Clean and Jerks

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

RX+ Men: 50# DBs / 8 Pull Ups
RX+ Women: 35# DBs / 8 Pull Ups

Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)

Score: Total Rounds where you complete the assigned work in the minute. But do 12 min - even if you have to modify or lower the reps at some point.

(We want you modifying the workout to make it work for you - do not exceed 10 reps of either movement in the minute - but find your sweet spot for both)

Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.

No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.

Your score will be the last minute at which you were able to complete 6 pull ups and 6 clean & jerks.

Let's say you make it 3 min with 6-6 but then drop to 5-5 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-5.

Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.

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!

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!

PROGRAM B*

PROGRAM B

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

WORKOUT

EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)

6 Pull Ups
4  Clean and Jerks

**No RX or RX+ weight for this version.  Your score is the weight you use!

RX+ Men: 8 Pull Ups
RX+ Women: 8 Pull Ups

Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)

Score: Weight used for the workout. (Ideally you will choose the right weight from the beginning, but if you change the weight - put changes in notes.)

Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.

No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.

Your score will be the last minute at which you were able to complete 6 pull ups and 4 clean & jerks. Note the reps are different in this version.

Let's say you make it 3 min with 6-4 but then drop to 5-3 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-3.

Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.

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!

The clean AND jerk together counts as 1 rep.

The feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Drive your heels into the ground to stand. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up.  Stand and re-set or go straight into the jerk.

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

PROGRAM C

PROGRAM C

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

WORKOUT

EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)

6 Pull Ups
6 Sandbag Clean and Jerks

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

RX+ Men: 8 Pull Ups
RX+ Women: 8 Pull Ups

Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)

Score: Total Rounds where you complete the assigned work in the minute. But do 12 min - even if you have to modify or lower the reps at some point.

(We want you modifying the workout to make it work for you - do not exceed 10 reps of either movement in the minute - but find your sweet spot for both)

Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.

No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.

Your score will be the last minute at which you were able to complete 6 pull ups and 6 clean & jerks.

Let's say you make it 3 min with 6-6 but then drop to 5-5 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-5.

Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.

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!

The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. 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, belly tight.

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!

MAMA MODIFICATIONS

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

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.

Akeiko Dela CruzFriday, 2020week44
FRIDAY SHIFT 10/30/2020
FRIDAY SHIFT 10/30/2020

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

SHIFT WARM UP
SHIFT WORKOUT

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

8 TRX/Ring Rows
4 DB/KB Hang Power Cleans
4 DB/KB Overhead Presses

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: 6+ Rounds

For this workout, you'll complete 8 rows, 4 hang power cleans, and 4 presses as many times as you can until 10 minutes are over!

For the TRX/ring rows, grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

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

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

MAMA MODIFICATIONS

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

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.

ShiftAkeiko Dela CruzFriday, Friday Shift, 2020week44
SATURDAY 10/31/2020
SATURDAY 10/31/2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS, 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

80 Air Squats
80 Alternating Single Arm Dumbbell Snatch
80 Air Squats

Every Minute on the Minute:
8 Dumbbell Hop Overs

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

RX+ Men/Women: 100 of Each + 10 Dumbbell Hop Overs

Score: Total Time

Goal: 10-15 Min

Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!

Once you've completed 80 air squats like that, move on to the power snatches.

Choose a load that you can complete 16-24 power snatches per minute.

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.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 80 you end up doing 40 per side.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

80 Air Squats
40 Power Snatch
80 Air Squats

Every Minute on the Minute:
8 Dumbbell Hop Overs

RX Men: 75-95#
RX Women: 45-65#

RX+ Men/Women: 100 Air Squats + 50 Power Snatch  + 10 Dumbbell Hop Overs

Score: Total Time

Goal: 10-15 Min

Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!

Once you've completed 80 air squats like that, move on to the power snatches.

Choose a load that you can complete 8-12 power snatches per minute.

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.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

If you don't have a dumbbell find something 3-4 inches high to hop over. Or, challenge yourself with barbell hop overs!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

80 Air Squats
60 Sandbag Ground to Overhead
80 Air Squats

Every Minute on the Minute:
8 Sandbag Hop Overs

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

RX+ Men/Women: 100 Air Squats + 75 Sandbag Ground to Overhead  + 10 Hop Overs

Score: Total Time

Goal: 10-15 Min

Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!

Once you've completed 80 air squats like that, move on to the ground to overheads.

Choose a load that you can complete 12-18 ground to overhead reps per minute.

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.

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

For the hop overs, stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete

200 Air Squats
200 Alternating Single Arm Dumbbell Snatch
200 Air Squats

One Person Works at a Time

Every Time You Want to SWITCH - You Must BOTH Perform 10 Dumbbell Hop Overs

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

Score: Total Time

Goal: Under 25 Min

One partner starts on the air squats while the other rests. You can decide how often to switch off but every time you do, both of you do 10 hop overs.

Once you've completed 200 air squats like that, move on to the power snatches.

Choose a load that you can complete at least 16 power snatches at a time, that's 8 per arm.

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.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So if you did 10 on each arm, that would be 20 reps.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

MAMA MODIFICATIONS

AIR 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.

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

BOX JUMP/JUMP/SKIP/HOP 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.

Akeiko Dela CruzSaturday, 2020week44