The Vault "Veinte" Daily Demo

The Vault "Veinte" Subs and Mods

The Vault "Veinte" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTIETH 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 21 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 - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HAMSTRINGS, 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.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Street Parking Vault: "VEINTE"

5 Rounds

40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters

No weight needed!

RX+: This is a vest optional workout if you want to - wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!

Score: Total Time

Goal: 20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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 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
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Row/Bike "VEINTE"

5 Rounds

40 Bodyweight Lunges

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

20 Push Ups

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

No weight needed!

RX+: This is a vest optional workout if you want to - wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!

Score: Total Time

Goal: 20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or distance/calories.

The lunges and push ups each should take 2 minutes or less.

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

So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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

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

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

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

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

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.

111720

TIP WORKOUT NOV 17TH 2020

This workout has 3 PARTS and 3 SEPARATE SCORES! Use the same weight for ALL 3 parts!

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, PIGEON STRETCH
POST: HIPS OR POSTERIOR CHAIN RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans

Rest 2 Min Before Part 2

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

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto those dumbbells for as long as possible. If you do put them down, don't rest too long!

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

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

For 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.

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Rest 2 Min Before Part 3

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

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Same thing on this one. Try to hold onto the dumbbells for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

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

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

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

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Front Squats
6 Dumbbell Deadlifts

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

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Clean Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Deadlifts
4 Hang Power Cleans

Rest 2 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bar for as long as possible. If you do put it down, don't rest too long!

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

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

For 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.

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Hang Power Cleans
4 Front Squats

Rest 2 Min Before Part 3

RX Men: 95#
RX Women: 65#

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-14 Rounds

Same thing on this one. Try to hold onto the bar for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

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.

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Front Squats
4 Deadlifts

RX Men: 95#
RX Women: 65#

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Deadlifts
6 Sandbag Hang Power Cleans

Rest 2 Min Before Part 2

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bag for as long as possible. If you do put it down, don't rest too long!

For the deadlifts the sandbag will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

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

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

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

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Hang Power Cleans
6 Sandbag Front Squats

Rest 2 Min Before Part 3

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Same thing on this one. Try to hold onto the bag for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

You may need to adjust reps for a heavier bag.

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.

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Front Squats
6 Sandbag Deadlifts

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

MAMA MODIFICATIONS

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

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.

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!

FRONT/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.

111820

TIP DB PUSH PRESS NOV 18TH 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: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, CALVES/ANKLES

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Dumbbell Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs

RX Men: 40#
RX Women: 25#

RX+ Men: 50# DBs / 48 Double Unders
RX+ Women: 35# DBs / 48 Double Unders

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

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

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

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

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

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 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!

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.

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs

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

RX+ Men: 135# / 48 Double Unders
RX+ Women: 85# / 48 Double Unders

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

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

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

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

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

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 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!

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.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Sandbag Push Press / Jerk
12 Toes to Bar / Supine SB Toe Touch
36 Double Unders / Sandbag Hop Overs

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

RX+ Option: 48 Double Unders or Sandbag Hop Overs

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, which will help if using a heavier bag. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

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

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

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

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

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 or regular sit-ups if you need to!

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

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.

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.

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.

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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

111920

TIP BW BURPEE BOX JUMPS NOV 19TH 2020

#blamealex

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

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

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

On a 4 Min Clock:
(0:00-4:00 & 10:00-14:00)

Run 400 Meters
then with remainder of time
Max Reps Burpee Box Jumps

When the clock hits 4 min:

Rest 1 Min

Then

On a 4 Min Clock:
(5:00-9:00 & 15:00-19:00)

Run 400 Meters
then with remainder of time
Max Reps Wall Balls

Rest 1 min before starting round 2.

**This workout takes exactly 19 Min. Go through the above TWICE!

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

Ball Weight:
Men: 18-20#
Women: 13-15#

Unnecessary RX+ Option: Wear a Vest

Score: Total REPS from BOTH ROUNDS of BOTH movements

Goal: 90-130

The goal is to get 45-65 reps per round. Burpee box jumps will take much longer than wall balls so shoot for 15-20 of the former and 30-45 of the latter each round.

For the 400m run, you're working with 2:00-2:30. This shouldn't be max effort but you want enough time to hit the goal reps for the other movements. 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 burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Subs:
Burpee jump overs
Burpee step ups
Burpee lunges
Elevated or No-Push Up burpee variations

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!

Subs:
Lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

On a 4 Min Clock:
(0:00-4:00 & 10:00-14:00)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then with remainder of time
Max Reps Burpee Box Jumps

When the clock hits 4 min:

Rest 1 Min

Then

On a 4 Min Clock:
(5:00-9:00 & 15:00-19:00)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then with remainder of time
Max Reps Wall Balls

Rest 1 min before starting round 2.

**This workout takes exactly 19 Min. Go through the above TWICE!

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

Ball Weight:
Men: 18-20#
Women: 13-15#

Unnecessary RX+ Option: Wear a Vest

Score: Total REPS from BOTH ROUNDS of BOTH movements

Goal: 90-130

The goal is to get 45-65 reps per round. Burpee box jumps will take much longer than wall balls so shoot for 15-20 of the former and 30-45 of the latter each round.

For the row/bike, you're working with 2:00-2:30. This shouldn't be max effort but you want enough time to hit the goal reps for the other movements. Shorten the distance/calories as needed to fit the time window.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Subs:
Burpee jump overs
Burpee step ups
Burpee lunges
Elevated or No-Push Up burpee variations

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!

Subs:
Lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

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

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.

112020

TIP DB OH LUNGE NOV 20TH 2020

Take note that the reps vary between the different versions today!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SPINE STRENGTHENING, 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
Total Body Dumbbell Warm Up

WORKOUT

40 Alternating Dumbbell Snatch

40 Alternating Single Arm Overhead Lunge (20 Right Arm then 20 Left Arm)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Front Rack Lunges (both dumbbells)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Farmer Lunges (both dumbbells)

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

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

Score: Total Time

Goal: 9-15 Min

This is a lot of reps but it should go pretty quick. Each section of 40 reps should take 1:30-2:30. Choose a load based on being able to hit that goal for every movement in this workout.

For the dumbbell power snatch the DB 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 40 you end up doing 20 per side.

For the overhead lunges you only need one dumbbell held overhead with one arm - bicep by the ear. Keep the belly tight and press up!!

If you are unable to do overhead lunges, just do the front rack lunges twice.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

For the front rack lunges, one dumbbell is held in each hand, one head resting on the shoulders, elbows high.

For the farmer lunges, the DBs will be held at the sides.

Keep your chest up and belly tight for all lunge variations.

Switch the front rack and farmer lunges to step ups or a single dumbbell held to the chest with both hands if you need to.

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Snatch Warm Up

WORKOUT

20 Power Snatch

40 Alternating Overhead Lunges

20 Power Snatch

40 Alternating Front Rack Lunges

20 Power Snatch

40 Alternating Back Rack Lunges

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: 9-15 Min

This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load based on being able to hit that goal for every one of the movements in this workout.

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 overhead lunges, hold the bar in the overhead lockout position with the biceps by the ears. 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 the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

For the front rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!

For the back rack lunges, the bar is resting on the upper back and shoulders.

Keep your belly tight and chest up for all lunge variations.

Customize with overhead plate lunges or just do front rack lunges twice.

For the front and back rack lunges, you could also switch to step ups.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

30 Sandbag Ground to Overhead

40 Overhead Sandbag Lunges

30 Sandbag Ground to Overhead

40 Sandbag Front Rack Lunges

30 Sandbag Ground to Overhead

40 Sandbag Back Rack Lunges

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

Score: Total Time

Goal: 10-16 Min

This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load if possible, or adjust the reps if using a heavier bag, based on being able to hit that goal for each one of the movements in this workout.

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 overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. 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 40 you end up doing 20 on each side.

For the front rack lunges, make sure the sandbag is resting on the biceps with the elbows high!

For the back rack lunges, the bag is resting on the shoulders behind the head.

Customize with overhead plate lunges or just do front rack lunges twice.

For the front and back rack lunges, you could also switch to step ups.

Keep your chest up and belly tight for all lunge variations!

MAMA MODIFICATIONS

LUNGES - 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, change the position of where or how you hold the dumbbells, 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, single leg deadlift, glute bridge or goblet squat for the lunges.

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.

112120

TIP BW AIR SQUATS NOV 21ST 2020

This workout has 2 parts and 2 separate scores! Use the same weight and customizations for both parts.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
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: DOWN DOG FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, CHEST OPENER

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

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

6 Pull Ups
9 Push Press
12 Air Squats

Rest 3 Min before Part 2

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

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

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

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

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

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Overhead Warm Up

WORKOUT

Part 1:

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

6 Pull Ups
9 Push Press
12 Air Squats

Rest 3 Min before Part 2

RX Men: 95#
RX Women: 65#

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

Strict Pull Up Option:

3-5 Strict Pull Ups per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

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

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

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

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

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

6 Pull Ups / Bent Over Slams
9 Sandbag Push Press
12 Air Squats

Rest 3 Min before Part 2

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

If you choose bent over slams, set up with a solid forward hinge position, butt back, heels down. Hold that position while you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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.

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.

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

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

In You Go - I Go Format

Partner 1 Completes:
6 Pull Ups
9 Push Press
12 Air Squats

Then

Partner 2 Completes:
6 Pull Ups
9 Push Press
12 Air Squats

One person does a FULL round while the other rests. Keep alternating back and forth

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

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

**Can also be done with barbell and sandbag options found in Program B/C

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 20-26 Rounds (10-13 Rounds - EACH)

You will have about as much time to rest as you will to work in this version. So turn it up when it's your turn! Your round should take no more than a minute. Shoot for 45 seconds.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

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

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

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

MAMA MODIFICATIONS

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.

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.

AIR SQUAT - 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.