The Vault "Dieciocho" Daily Demo

The Vault "Dieciocho" Subs and Mods

The Vault "Dieciocho" Tip

The Street Parking Vault is BACK!!!! (This is now Week 18!!)

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 EIGHTEENTH 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 - November 7 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
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Total Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DIECIOCHO"

30 ROUNDS

3 BURPEES
1 LUNGESTER

RX MEN: 40# DBS
RX WOMEN: 25# DBS

RX+ 4 BURPEES + 2 LUNGESTERS

RX+ Option: Heavier Dumbbells
(Note weight used in comments)

SCORE: TOTAL TIME

GOAL: 15-22 MIN

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Barbell "DIECIOCHO"

30 Rounds

3 Burpees
1 Lungester

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 4 Burpees + 2 Lungesters

RX+ Option: Use heavier weight

Score: Total Time

Goal: 15-22 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Sandbag "DIECIOCHO"

30 Rounds

3 Burpees
1 Sandbag Lungester

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

RX+ Men/Women: 4 Burpees + 2 Lungesters

Score: Total Time

Goal: 15-22 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

The Vault "Dieciocho" Shift Demo

The Vault "Dieciocho" Shift Subs and Mods

The Vault "Dieciocho" 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 18!!)

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 EIGHTEENTH 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 - November 7 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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT DIECIOCHO

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

4 Burpees
2 Unweighted Lungesters

No weight needed

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 14 Rounds +

For this workout you will perform 4 burpees followed by 2 unweighted lungesters for 18 minutes.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

For the unweighted Lungesters, you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

*

If you are unable to lunge, you can sub an alternating step up on each side + a body weight squat.

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down from. 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. Then you will perform the body weight squat.

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

11320

TIP BB POWER CLEAN NOV 3RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HIPS, 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
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds

Each Round is:

In a 3 Min Window:

Run 400 Meters
then with the remaining time
Max Reps Dumbbell Power Cleans

Immediately into (when the clock hits 3 Min):

In a 3 Min Window:

Run 400 Meters
with the remaining time
Max Reps Toes to Bar (or sub)

No rest between rounds

This workout is 18 Min Total

Flow:

Run
Power Cleans
Run
Toes to Bar

3 x through

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

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

Score: Total Reps from BOTH Movements and ALL 3 ROUNDS

Goal: 80-150 Reps (40-75 of each)

Each round is 6 minutes long: 3 min to run and power clean, then 3 min to run and toe to bar. To hit the goal you'll want :45-1:00 to work after the runs. Choose a load and toe to bar variation that will allow about 15 reps per minute, or 2-3 sets per interval.

Your first run should be no more than 2:15. If it goes longer, shorten the distance in the following intervals.

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.

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

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

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

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

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds

Each Round is:

In a 3 Min Window:

Run 400 Meters
then with the remaining time
Max Reps Power Cleans

Immediately into (when the clock hits 3 Min):

In a 3 Min Window:

Run 400 Meters
with the remaining time
Max Reps Toes to Bar (or sub)

No rest between rounds

This workout is 18 Min Total

Flow:

Run
Power Cleans
Run
Toes to Bar

3 x through

RX Men: 95#
RX Women: 65#

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

Score: Total Reps from BOTH Movements and ALL 3 ROUNDS

Goal: 80-150 Reps (40-75 of each)

Each round is 6 minutes long: 3 min to run and power clean, then 3 min to run and toe to bar. To hit the goal you'll want :45-1:00 to work after the runs. Choose a load and toe to bar variation that will allow about 15 reps per minute, or 2-3 sets per interval.

Your first run should be no more than 2:15. If it goes longer, shorten the distance in the following intervals.

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.

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

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

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

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds

Each Round is:

In a 3 Min Window:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then with the remaining time
Max Reps Power Cleans

Immediately into (when the clock hits 3 Min):

In a 3 Min Window:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
with the remaining time
Max Reps Toes to Bar (or sub)

No rest between rounds

This workout is 18 Min TOTAL

Flow:

Row/Bike
Power Cleans
Row/Bike
Toes to Bar

3 x through

RX Men: 95#
RX Women: 65#

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

Score: Total Reps from BOTH Movements and ALL 3 ROUNDS

Goal: 80-150 Reps (40-75 of each)

Each round is 6 minutes long: 3 min to bike/row and power clean, then 3 min to bike/row and toe to bar. To hit the goal you'll want :45-1:00 to work after the bike/row. Choose a load and toe to bar variation that will allow about 15 reps per minute, or 2-3 sets per interval.

For the first row/bike interval, it should take no more than 2:15. Whatever distance/calories you have at that time (if less than 500m//30/22cal) will be your target for the rest of the workout.

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

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

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

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

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.

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.

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

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

SHIFT 110320

SHIFT TIPS_201103

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HIPS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

3 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
15 Eye-Level KB/DB Swings
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
15 Sit Ups

Rest 1 minute between Rounds

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

Score: Total Time (including rest)

Goal: 14 Min or Less

The way this one works is you'll move for 1 minute, then move onto 15 swings, move for another minute, then do 15 sit ups before resting for 1 minute. That's one round, you'll repeat twice more for a total of three.

In order to hit the goal for this workout, your working time for each round should be 4 minutes or less. With 2 minutes dedicated to jog/run (or whichever you choose), that leaves 2 minutes to do the swings and sit ups.

For the first and third part, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

For the swings, try to do these in no more than 3 sets! 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 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.

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.

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.

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

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

11420

TIP WORKOUT NOV 4TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK/SHOULDER RELIEVER

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

PROGRAM A

PROGRAM A

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

WORKOUT

4 Rounds

12 Push Press
18 Dumbbell Squat
12 Box Jump Overs
12 Push Press
18 Dumbbell Squat
12 Box Jump Overs

Rest 1 Min Between Each Round.

(Yes, each round is two mini 'rounds')

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

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!

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 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 box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

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

If jumping is not happening, just do step up and overs.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squat
12 Box Jump Overs

Rest 1 Min Between Each Round

(Yes, each round is two mini 'rounds')

RX Men: 95#
RX Women: 65#

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

To hit the goal time for this workout, you'll want to choose a load that you can complete the squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!

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.

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 box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

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

If jumping is not happening, just do step up and overs.

PROGRAM C

PROGRAM C

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

WORKOUT

4 Rounds

12 Sandbag Push Press
18 Sandbag Back Squat
12 Box Jump Overs
12 Sandbag Push Press
18 Sandbag Back Squat
12 Box Jump Overs

Rest 1 Min Between Each Round

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!

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

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

The sandbag will be on the back for the squats. 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 box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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

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

MAMA MODIFICATIONS

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.

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

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

SHIFT 110420

SHIFT TIPS_201104

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK/SHOULDER RELIEVER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Overhead Press
10 Goblet Squat
10 DB/KB Hop Overs

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: 7+ Rounds

For this workout, you'll cycle through 10 overhead presses, 10 goblet squats, and 10 hops overs until 15 minutes are up!

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

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

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

For the DB/KB hop over, you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

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

MAMA MODIFICATIONS

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.

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

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.

11520

TIP DB SNATCH NOV 5TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CALVES/ANKLES, 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
Jump Rope Warm Up
Total Body Dumbbell Warm Up

WORKOUT

EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)

Min 1: 20 Double Unders + 12 Alternating Dumbbell Snatch

Min 2: 20 Double Unders + 8 Goblet Step Ups

RX Men: 40# DB
RX Women: 25# DB

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

RX+ Challenge: Increase Reps to 25 Double Unders + 16 Snatches (Min 1) + 25 Double Unders + 10 Goblet Step Ups (Min 2)

Score: Number of Minutes you are able to complete with the prescribed reps

Goal: 14-but not an EASY 14

The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. Choose a load you can go unbroken on the snatches and perform the step ups without resting during the set of 8. The first several rounds should give you 15-20s to rest between each minute.

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

For the 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 12 you end up doing 6 per side.

For these step ups, hold one dumbbell or kettlebell 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 goblet (or even unweighted) 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
Jump Rope Warm Up
Snatch Warm Up

WORKOUT

EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)

Min 1: 20 Double Unders + 7 Power Snatch

Min 2: 20 Double Unders + 6 Front Rack Step Ups

RX Men: 75#
RX Women: 55#

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

RX+ Challenge: Increase Reps to 25 Double Unders + 9 Snatches (Min 1) + 25 Double Unders + 8 Front Rack Step Ups (Min 2)

**Can also do the barbell power snatch option with the dumbbell option for step ups found in Program A.

Score: Number of Minutes you are able to complete with the prescribed reps

Goal: 14-but not an EASY 14

The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. Choose a load you can go unbroken on the snatches and perform the step ups without resting during the set of 6. The first several rounds should leave 15-20 seconds rest between minutes.

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.

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 barbell front rack step ups the bar sits on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Sub with front rack, goblet (DB/KB) or even unweighted lunges.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Total Body Dumbbell Warm Up

WORKOUT

EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)

Min 1: 20 Double Unders + 10 Sandbag Ground to Overhead

Min 2: 20 Double Unders + 8 Sandbag Step Ups

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

RX+ Challenge: Increase Reps to 25 Double Unders + 13 Sandbag Ground to OH (Min 1) + 25 Double Unders + 10 Sandbag Step Ups (Min 2)

Score: Number of Minutes you are able to complete with the prescribed reps

Goal: 14-but not an EASY 14

The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. For heavier bags you may need to adjust the reps. You'll want about 15 seconds to rest between each minute.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :20s or less each time. Consider lowering the reps to fit that time window or go with dumbbell/sandbag hop overs, skip overs, or double rep single unders.

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 sandbag front rack step ups, the sandbag will rest on the biceps with the belly tight and elbows up. You can also place the bag on one shoulder to make sure you are not blocking your view.

When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

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

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.

DB 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 sub KB SWINGS. Strengthen the posterior chain and balance out the growing belly.

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

SHIFT 110520

SHIFT TIPS_201105

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CALVES/ANKLES, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

20 Single Unders or Taps
5 Hang Dumbbell Snatch, Right
5 Hang Dumbbell Snatch, Left
10 Alternating Weighted LOW Step Ups

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one, you're gonna do 20 single unders or taps, then 5 hang dumbbell snatches on each arm, then 10 alternating step ups until 12 minutes are over!

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.

For the DB Hang Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist for the next rep. You will switch hands once you've completed a full set on one hand.

For the step ups, you will choose a low height that you can step up with a weight at your chest/shoulders and you feel comfortable stepping up and down from.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 10 you will do 5 per leg.

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.

DB 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 sub KB SWINGS. Strengthen the posterior chain and balance out the growing belly.

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

11620

TIP BW WALL WALK NOV 6TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, 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
Squat Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds

400m Run
20 Thrusters
3 Wall Walks

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

RX+ Men: 50# DBs + 5 Wall Walks
RX+ Women: 35# DBs + 5 Wall Walks

**Want to swap your dumbbells for your sandbag? Go for it!

Score: Total Time

Goal: 10-15 Min

To hit the goal, you'll need to keep a pace of 3:30-5:00 per round. Thrusters do not need to be unbroken, but they should take 1:00-1:30. It's ok if you have to break into 2-3 sets. Choose a load that allows you to keep your breaks short.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

400m Run
20 Thrusters
3 Wall Walks

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# + 5 Wall Walks
RX+ Women: 65-75# + 5 Wall Walk

Score: Total Time

Goal: 10-15 Min

To hit the goal, you'll need to keep a pace of 3:30-5:00 per round. Thrusters do not need to be unbroken, but they should take 1:00-1:30. It's ok if you have to break into 2-3 sets. Choose a load that allows you to keep your breaks short.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Thrusters
3 Wall Walks

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# + 5 Wall Walks
RX+ Women: 65-75# + 5 Wall Walks

**Can also do this version with dumbbell/sandbag option from Program A!

Score: Total Time

Goal: 10-15 Min

To hit the goal, you'll need to keep a pace of 3:30-5:00 per round. Thrusters do not need to be unbroken, but they should take 1:00-1:30. It's ok if you have to break into 2-3 sets. Choose a load that allows you to keep your breaks short.

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

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.

FRONT/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.

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.

WALLWALKS - Try to measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and solid breathing mechanics throughout the duration of the entire movement you may need to sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps

INCHWORMS - If you struggle with coning in the plank position or if this movement is uncomfortable with a growing belly, you can try subbing: Bear Pose Shoulder Taps, Bear Crawl, Elevated Shoulder Taps, Seated Alt Strict Press,or Kneeling Inchworms.

SHIFT 110620

SHIFT TIPS_201106

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Squat + Press
5 Inchworms

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

Score: Total Time

Goal: 15 Min or Less

For this workout, you'll perform 1 minute of movement, 10 squat + press, and 5 inchworms for a total of 5 rounds!

For the first part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

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 inchworms, you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out! Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand. You can also take out the push up completely.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

*

See Members Only for movement video links!

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.

FRONT/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.

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.

WALLWALKS - Try to measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and solid breathing mechanics throughout the duration of the entire movement you may need to sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps

INCHWORMS - If you struggle with coning in the plank position or if this movement is uncomfortable with a growing belly, you can try subbing: Bear Pose Shoulder Taps, Bear Crawl, Elevated Shoulder Taps, Seated Alt Strict Press,or Kneeling Inchworms.

11720

TIP BW PULL UPS NOV 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HIPS 2.0, 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
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

75 KB/DB Swings
30 Strict Pull Ups - OR - 50 Supine Rows
75 KB/DB Swings

Every Minute on the Minute - 7 Push Ups

(No push ups in the first minute)

RX+: 10 push ups per minute /
50 Strict Pull Ups - OR - 70 Supine Rows

Score: Total Time

Goal: 12-18 Min

The 75 Swings should take 5 minutes or less. Pull ups no longer than 6-8 min. Fast singles are okay but you should be able to do at least 4-5 per minute.

Supine rows should be feet elevated if possible, using rings or a racked bar. Make them hard!

Do NOT do bent over rows as a sub with KB swings. Instead, go to 150 swings - 10 push ups per minute and ditch the pull.

For the swings, 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, keep the belly tight and guide the weight 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 strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

75 KB/DB Swings
15 Strict Muscle Ups - OR - 30 Kipping Muscle Ups
75 KB/DB Swings

Every Minute on the Minute - 7 Push Ups

(No push ups in the first minute)

Muscle Ups can be Bar or Ring

Score: Total Time

Goal: 12-18 Min

The 75 Swings should take 5 minutes or less. Muscle ups, no longer than 6-8 min. Fast singles are okay but you should be able to do at least 4-5 per minute.

Muscle Up scales are suggested below but consider the strict pull up option if you would be scaling heavily and want to get more out of this workout.

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.

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

For the 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.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:

150 KB/DB Swings (One Person Works at a Time)

100 Push Ups (One Person Works at a Time)

30 Strict Pull Ups - OR - 50 Supine Rows (EACH)

100 Push Ups (One Person Works at a Time)

150 KB/DB Swings (One Person Works at a Time)

RX+: 150 Push Ups / 50 Strict Pull Ups (Each) or 70 Supine Rows (Each)

Score: Total Time

Goal: 23-28 Min

Only one person works at a time on the swings and push ups but you can do pull ups/rows at the same time if equipment allows.

If sharing equipment, go back and forth on the pull ups/rows, just make sure you both hit your 30-50 reps before moving on.

At the end of the day, have fun with this one!

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 strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

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.

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!

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, or a more upright bar in rack pull up. To manage 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 or once you're more confident with managing the pressure in your core.