The Vault "Diecinueve" Daily Demo

The Vault "Diecinueve" Subs and Mods

The Vault "Diecinueve" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - Nov 14 to receive credit for participating this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
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.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00
...(10:00, 15:00, 20:00).

RX Men: 40-50# DB / 20#ish Ball
RX Women: 25-35# DB / 13-15#ish Ball

RX+ Men/Women: 60 Double Unders, 30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

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

For the 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 20 you end up doing 10 per side.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Street Parking Vault: Barbell "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders,
95#+ Power Snatch , 30 Wall Balls

RX+ Women: 60 Double Unders,
65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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.

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

The power snatch takes the bar from the ground to overhead in one smooth movement.

Set up with feet under hips and a wide grip. Your back should be flat with a tight belly, chest up, hips back, knees bent.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. 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. Drop under the bar to receive it in a partial overhead squat with arms locked out overhead. Stand fully to complete the rep.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Sandbag "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
15 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Idea Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders,
20 Sandbag Ground to Overhead,
30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

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

For the sandbag 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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball or you'd simply prefer it, you can sub side to side sandbag thrusters.

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

The Vault "Diecinueve" Shift Demo

The Vault "Diecinueve" Shift Subs and Mods

The Vault "Diecinueve" Shift Tip

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!

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - Nov 14 to receive credit for participating this week!

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

Originally Posted: 01/08/2020

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

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

STREET PARKING VAULT: SHIFT "DIECINUEVE"

4 Rounds

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

20 Single Unders, Skip Overs, Hop Overs, Taps
5 Hang DB Snatch Right
5 Hang DB Snatch Left
7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

Idea weight for Men: Single 20-40# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Rounds from all 4 AMRAPS + any additional Reps

Goal: 12 Rounds + (3 Rounds+ Per AMRAP)

For this workout, you will perform 20 single unders, 5 hang DB snatch on your right arm, 5 hang DB snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or 15 minutes.

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

For the Hang DB Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and repeat until you've completed 5 reps on one side then switch to the other.

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 or assisted in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

Tue 111020

TIP BW BURPEES NOV 10TH 2020

Note the differences of reps etc between the 3 programs today!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, 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
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds
6 Devil Lunge
8 Toes to Bar / Single Dumbbell Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

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

RX+ Men: 50# DBs / 10 Toes to Bar
RX+ Women: 35# DBs / 10 Toes to Bar

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can devil lunge unbroken most if not all the way.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press up to plank. Jump or step the feet either inside or outside the dumbbells. Lead with the chest to stand up all the way with a flat back.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.

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 Supine Toe Touches with a single dumbbell held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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

Modify these to an elevated burpee or a no-push-up version.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds

6 Deficit Push Ups
12 Alternating Front Rack Lunges (6 Per Leg)
8 Toes to Bar / Single Plate Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 10 Toes to Bar
RX+ Women: 65-75# / 10 Toes to Bar

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can lunge unbroken most if not all the way.

For the deficit push up, set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows close to the body and lower all the way to the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Go with knee push ups in order to maintain good positions.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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

If you don't have a pull up bar, sub with Supine Toe Touches with a single plate held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds

6 Sandbag Burpee to Alternating Front Rack Lunges
8 Toes to Bar / Sandbag Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

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

RX+ Option: Increase Toes to Bar / Toe Touches to 10

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can burpee lunge unbroken most if not all the way.

One rep of Sandbag Burpee Front Rack Lunge = Sandbag Burpee Power Clean + Lunge Left + Lunge Right.

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

Clean the bag up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg.

GENTLY touch the back knee to the ground. Then drive through the front heel to bring you back to standing. Switch legs 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 Supine Toe Touches with your bag held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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

Modify these to an elevated burpee or a no-push-up version.

MAMA MODIFICATIONS

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

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 111020

SHIFT TIPS_201011

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

8 Alternating Goblet Lunges
8 Sit Ups

Rest 1 Minute after 8 Rounds, then:

35 Burpees

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

Score: Total Time (Including Rest & Burpees)

Goal: 17 Min or Less

For this workout, you'll perform 8 goblet lunges followed by 8 sit ups until you've completed 8 rounds then you'll rest for a full minute before doing 35 burpees!

For the Goblet Lunges, you will hold a single KB or DB at the chest/shoulders. You can also hold two DBs at your sides in the Farmers Carry position. 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 to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. 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.

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, slam balls or an eye level KB Swing.

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.

MAMA MODIFICATIONS

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

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)

Wed 111120

TIP BB PUSH PRESS NOV 11TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON 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

3 Rounds

15 Dumbbell Hang Power Clean
Run 200 Meters
15 Dumbbell Push Press
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

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

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

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

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

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds

15 Hang Power Clean
Run 200 Meters
15 Push Press
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

15 Hang Power Clean

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

15 Push Press

Row 250 Meter
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

**Can also do this version with dumbbell option in Program A

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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

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

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

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

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

MAMA MODIFICATIONS

HANG POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 111120

SHIFT TIPS_201111

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

10 Hang Power Cleans
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Overhead Presses

Rest 30 seconds between rounds

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 (Including Rest)

Goal: 15 Min or Less

The way this one works is you'll complete 10 hang power cleans, choose one of the listed movements to perform for 1 minute, then do 10 overhead presses. Then, you'll rest for 30 seconds before beginning the next round and you'll do that a total of 6 times.

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 middle 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 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.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

Thu 111220

TIP DB SQUATS NOV 12TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS, 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
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

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

8 Pull Ups
10 Box Jumps
12 Dumbbell Squats

RX Men: 40#
RX Women: 25#

RX+ Men: 50# DBs / 10 Pull Ups
RX+ Women: 35# DBs / 10 Pull Ups

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 2:00-2:40 per round. Choose a pull up version you can do in at most 3 sets the whole way. Squats should be close to unbroken.

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.

Also, check out Miranda's favorite sub in the demo video if your equipment will allow.

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

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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

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

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

Modify with goblet squats, holding a single DB to your chest.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

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

8 Pull Ups
10 Box Jumps
12 Front Squats

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 10 Pull Ups
RX+ Women: 65#+ / 10 Pull Ups

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

Goal pace is 2:00-2:40 per round. Choose a pull up version you can do in at most 3 sets the whole way. Squats should be close to unbroken.

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.

Also, check out Miranda's favorite sub in the demo video if your equipment will allow.

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

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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

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

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

Modify with goblet squats if you have a DB, or use a plate held at the chest.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

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

8 Pull Ups
10 Box Jumps
12 Sandbag Front Squats

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

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

Goal pace is 2:00-2:40 per round. Choose a pull up version you can do in at most 3 sets the whole way. Squats should be close to unbroken.

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.

Also, check out Miranda's favorite sub in the demo video if your equipment will allow.

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

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

Modify with goblet squats, holding a single DB to your chest.

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.

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.

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

SHIFT 111220

SHIFT TIPS_201211

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

8 TRX/Ring Rows
10 Alternating Unweighted Step Ups
12 Goblet Squats

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5+ Rounds

For this one, you'll cycle through 8 rows, 10 step ups, and 12 goblet squats until 12 minutes are up!

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 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. 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.

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!

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.

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.

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.

Fri 111320

TIP PUSH UP PULL ACROSS NOV 13TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS 2.0, SHOULDER 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
Total Body Dumbbell Warm Up

WORKOUT

EMOM 10 Min
(Every Min on the Min for 10 Min)

12 KB/DB Swings
Max Reps Push Up + Dumbbell Drag

Rest 2 Min Before Part 2 Finisher

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

Score: Total Push Up + Pull Across Reps ONLY

Goal: 70 Reps +

**DON'T FORGET THE LITTLE PART 2 FINISHER BELOW!

The load should be light enough that you can knock out 12 unbroken swings each time. Give yourself at least 30 seconds for push up + drags. Choose a variation you can get at least 7 reps in that 30 second window.

Use a different weight for swings and push up + drags if you need to.

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 and lateral drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

Modify this to push up + taps, go from the knees or elevate the hands if needed. Or, you can even do plank shoulder taps!

Part 2 Finisher

30 Love Taps
30 Russian Twists

Can use same weight as you did in the main workout or modify.

No score for this one.

Just get it done.

MAMAS: Try switching to Deadbugs and Windmills for this part. Or, check out all of the Mama Mods on Members-Only!

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

EMOM 10 Min
(Every Min on the Min for 10 Min)

12 KB/DB Swings
Max Handstand Push Ups

Rest 2 Min Before Part 2 Finisher

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

RX+: Strict Handstand Push Ups ONLY

Score: Total Handstand Push Up Reps ONLY

Goal: 50 Reps +

**DON'T FORGET THE LITTLE PART 2 FINISHER BELOW!

The load should be light enough that you can knock out 12 unbroken swings each time. Give yourself at least 30 seconds for handstand push ups.

The goal is to get at least 5 reps each minute. But, if you are consistently getting 9 or more, switch to strict or even deficit!

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 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. Hands close enough to the box so that your legs and torso make a 90° angle. You could also do seated strict presses.

Otherwise, just check out Program A!

Part 2 Finisher

30 Love Taps
30 Russian Twists

Can use same weight as you did in the main workout or modify.

No score for this one.

Just get it done.MAMAS: Try switching to Deadbugs and Windmills for this part. Or, check out all of the Mama Mods on Members-Only!

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

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!

SHIFT 111320

SHIFT TIPS_201311

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS 2.0, SHOULDER FLOW

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

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

14 Eye-Level KB/DB Swings
7 Push Up + Taps

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 7+ Rounds

For this workout, you'll complete 14 swings followed by 7 push up + taps until 10 minutes are over!

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 + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

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

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!

Sat 111420

TIP WORKOUT NOV 14TH 2020

There is an 85% chance you will underestimate this workout....

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
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BANDS
POST: HIP FLEXORS/PSOAS, 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
Squat Warm Up

WORKOUT

3 Rounds

50 Air Squats
Run 400 Meters

Rest 2 Minutes Between Rounds

RX+ Men/Women: 4 Rounds
(Only if you are able to keep first 3 rounds in the suggested goal time frame)

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: SLOWEST Round ONLY

Goal: 2:30-3:45

Yes, the goal is correct for this one! The idea is to go all out.

The squats should take 1:00-1:30ish. The run should take 1:30-2:15.

Ideally, are squatting as fast as you can with good form. Then take off on that run and push it hard. You should have a bit of Bambi legs for the first 100m after the squats!

If you are pushing your personal intensity threshold and the squats are going to take longer than 1:30 or so, lower the reps.

Similarly with the run, we want high intensity for a short amount of time. So if 400m is too far to maintain a high level of exertion, shorten the distance to something you can really push for 90 seconds or 2 minutes!

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 400m run, you're working with 1:30-2:15. 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds

50 Air Squats
Row 500 Meters
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

Rest 2 Minutes Between Rounds

RX+ Men/Women: 4 Rounds
(Only if you are able to keep first 3 rounds in the suggested goal time frame)

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: SLOWEST Round ONLY

Goal: 2:30-4:00

Yes, the goal is correct for this one! The idea is to go all out.

The squats should take 1:00-1:30ish. The run should take 1:30-2:15.

Ideally, are squatting as fast as you can with good form. Then take off on the Bike/Row and push it hard. You should have a bit of lead in the legs for the first 20-30 seconds after the squats!

If you are pushing your personal intensity threshold and the squats are going to take longer than 1:30 or so, lower the reps.

Similarly with the bike/row, we want high intensity for a short amount of time. So if 30/22 cal or 500m is too far to maintain a high level of exertion, shorten the distance/calories to something you can really push for 90 seconds or 2 minutes!

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 row/bike, you're working with 1:30-2:15. Shorten the distance/calories as needed to fit the time window.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete:

3 Rounds

Partner 1: Run 400 Meters

while

Partner 2: Max Air Squats

When Partner 1 Returns

Partner 1: Max Air Squats

while

Partner 2: Run 400 Meters

After BOTH have completed 1 Run and 1 Set of Max Squats - REST 2 Min

RX+ Men/Women: 4 Rounds

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: Total Reps from BOTH Partners - ALL 3 ROUNDS

Goal: 300-400 Reps

Depending on how fast your partner is, you'll be air squatting for 1:30-2:15. Your goal is to get 50-65 air squats in that time.

Ideally, are squatting as fast as you can with good form. Then take off on that run and push it hard. You should have a bit of Bambi legs for the first 100m after the squats!

Similarly with the run, we want high intensity for a short amount of time. So if 400m is too far to maintain a high level of exertion, shorten the distance to something you can really push for 90 seconds or 2 minutes. Just make sure your partner has enough time to get a bunch of squats!

For the 400m run, you're working with 1:30-2:15. 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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

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.