The Vault "Veintiuno" Daily Demo

The Vault "Veintiuno" Subs and Mods

The Vault "Veintiuno" Tip

The Street Parking Vault is BACK!!!! (This is now Week 21!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the TWENTY-FIRST 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 28 to receive credit for participating this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, 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

WORKOUT

Street Parking Vault: Dumbbell "VEINTIUNO"

4 Rounds

Each Round is to Be Performed
as Fast as Possible

20 Weighted Step Ups
20 Devil Press

Rest 2 Min Between Rounds

RX Men: 40# DBs / 22-24" Box(Step)
RX Women: 25# DBs / 18-20" Box(Step)

RX + Men and Women: Go Faster! Ha ha.

Score: Total Time INCLUDING REST!!

Goal: 18-25 Min (This is around 3-5 Min per Round not including rest)

No RX+ - because we just don't feel it's necessary. You are big boys and girls - if you really want to go heavier that's up to you.

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest.

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

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

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

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Bumper Plate "VEINTIUNO"

4 Rounds

Each Round is to Be Performed as
Fast as Possible

30 Weighted Step Ups
30 Plate Burpees

Rest 2 Min Between Rounds

RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)

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

RX+ Men and Women: Go Faster!
Ha ha.

Score: Total Time INCLUDING REST!!

Goal: 18-24 Min

Set yourself up for 3-4 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Plate Burpee in less than 2:30 with minimal breaks.

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

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

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

A plate burpee step up is a burpee with your hands on the plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

If you have a smaller plate like a 2.5 or 5lb, place one side of your big plate on there during the burpee so you can slide your fingers under without smashing them.

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTIUNO"

4 Rounds

Each Round is to Be Performed as
Fast as Possible

20 Sandbag Step Ups
20 Sandbag Burpees

Rest 2 Min Between Rounds

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

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

Score: Total Time INCLUDING REST!!

Goal: 18-24 Min (This is around 3-5 Min per round not including rest)

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. The sandbag burpees should take less than 2 minutes at the beginning. If much more than that, or a much heavier bag, you might drop the reps down to whatever you get in that first 2 minute window.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

If you find yourself leaning forward a lot when stepping, try lowering the height.

You can also switch to alternating lunges.

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

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

You can also switch this to a burpee + dumbbell or kettlebell swing.

MAMA MODIFICATIONS

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

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

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

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

112420

TIP BB BACK SQUAT NOV 24TH 2020

Remember when Miranda was looking through some of the 2017 workouts? Well this wasn't one of them EXACTLY - but the essence of one of them is ALL over this.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, 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
Squat Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds

16 Dumbbell Squats
16 Dumbbell Hop Overs

REST 2 Min

4 Rounds

12 Dumbbell Squats
12 Dumbbell Hop Overs

REST 2 Min

5 Rounds

8 Dumbbell Squats
8 Dumbbell Hop Overs

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

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the DBs after the hop overs and once they are in your hands, don't put them down until the set is done!

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds

8 Back Squats
8 Front Squats
16 Dumbbell Hop Overs

REST 2 Min

4 Rounds

6 Back Squats
6 Front Squats
12 Dumbbell Hop Overs

REST 2 Min

5 Rounds

4 Back Squats
4 Front Squats
8 Dumbbell Hop Overs

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

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

Score: TOTAL TIME (Including Rest)

Goal: 12-17 Min

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bar after the hop overs and once it is in your hands, don't put it down until the set is done!

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

For 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.

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

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds

8 Sandbag Back Squats
8 Sandbag Front Squats
16 DB/SB Hop Overs

REST 2 Min

4 Rounds

6 Sandbag Back Squats
6 Sandbag Front Squats
12 DB/SB Hop Overs

REST 2 Min

5 Rounds

4 Sandbag Back Squats
4 Sandbag Front Squats
8 DB/SB Hop Overs

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

Score: TOTAL TIME (Including Rest)

Goal: 12-17 Min

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bag after the hop overs and once it is in your hands, don't put it down until the set is done!

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

For the front 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.

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

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

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/HOP/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.

112520

TIP BB BOR NOV 25TH 2020

This is a short one today - for 2 reasons...1 - tomorrow's Thanksgiving tradition workout is brutal. Also - we know many of you might be busy traveling or prepping stuff for your families (maybe less this year than most - but still). For those outside the US or that have more time- today would be a great day to add in some or all of an accessory workout!

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: WARM UP FLOW, SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE OR 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
Lower Body Dumbbell Warm Up
Full Body Simple Warm Up

WORKOUT

30 DB Facing Burpees
30 Bent Over Rows
20 DB Facing Burpees
20 Bent Over Rows
10 DB Facing Burpees
10 Bent Over Rows

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

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 7-11 Min

This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!

Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

Customize with regular burpees or a no push up variation.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

30 Bar Facing Burpees
30 Bent Over Rows
20 Bar Facing Burpees
20 Bent Over Rows
10 Bar Facing Burpees
10 Bent Over Rows

RX Men: 95-115#
RX Women: 55-75#

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 7-11 Min

This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!

Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

Customize with regular burpees or a no push up variation.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

PROGRAM C

WARM UP
Lower Body Dumbbell Warm Up
Full Body Simple Warm Up

WORKOUT

30 SB Facing Burpees
30 SB Bent Over Slams
20 SB Facing Burpees
20 SB Bent Over Slams
10 SB Facing Burpees
10 SB Bent Over Slams

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

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 8-13 Min

** This version will take a bit longer than A or B due to the slam.

The burpees have the potential to go really fast. Set a solid pace for the first 30, dig in for the set of 20 and hold on for the last 10!

Be explosive on the slams. If you choose this version of the workout, don't sacrifice aggression just to go faster.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

Customize with regular burpees or a no push up variation.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

MAMA MODIFICATIONS

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

112620

TIP WORKOUT NOV 26TH 2020

This workout has been posted on Street Parking's page for last 4 Thanksgivings and was a huge hit for building up the appetite! We decided it was such a good one, that we wanted to make it a Thanksgiving tradition!

The workout calls for 3 sets of dumbbells if you do RX+ - but don't worry if you only have one! Use what you have and get after it! It will be a killer one either way!

If you did this the first 2 years I believe we named it "Lento" so search for that in your past workout history.

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

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

WORKOUT

For Time:

3 Rounds
Run 400 Meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 Meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX+ Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX+ Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

For Time:

3 Rounds
Run 400 Meters
21 Thrusters

Rest 3 Min

3 Rounds
Run 300 Metes
15 Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX Plus you go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 3 years old now and we can't change it for anyone who has made it tradition. So enjoy!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

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

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.

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

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.

112720

TIP WORKOUT NOV 27TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, 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
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

12 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps

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

RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

Strict Pull Up Option:

5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

This workout is a great opportunity to push the pace. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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 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 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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

8 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps

RX Men: 155-175#
RX Women: 105-125#

RX+ Men: 205#+
RX+ Women: 135#+

RX+ Men/Women (option): 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

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

Strict Pull Up Option:
5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

**Deadlift Reps are LOWER for this version than the dumbbell version.

You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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 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 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 top.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

6-8 Sandbag Over Shoulder
12 Box Jumps
12 Pull Ups / Sandbag Bent Over Rows
12 Box Jumps

Suggested Sandbag Loading:
Men: 50-100#
Women: 25-75#

(Pick appropriate reps based on the weight of your bag)

RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

Strict Pull Up Option:
5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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

For the 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 pull ups you may do strict, kipping/butterfly, ring/trx row or bar-in-rack row. You may also do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

The other option is a sandbag bent over row. Make sure you keep a static hinged position and row with just your arms and back, avoid using the hips.

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.

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.

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.

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

112820

TIP DB SINGLE ARM C&J NOV 28TH 2020

#blamesalvi

All you need for this one is a single DB/KB! Great for hotel days and "it's too cold to go in the garage" days!

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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS 2.0, SI JOINT 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

4 Rounds

30 KB/DB Swings
30 Alternating Goblet Lunges
30 Single DB/KB Hang Clean and Jerks (15 on the right - then 15 on the left)

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

Score: Total Time

Goal: 12-18 Min

Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10.

For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all 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!

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step 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 and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.

Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).

Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.

From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

4 Rounds

60 KB/DB Swings
60 Alternating Goblet Lunges
30 Single Dumbbell Hang Clean and Jerks Right
30 Single Dumbbell Hang Clean and Jerks Left

Reps are COMBINED between both partners and can be broken up however. Only one person works at a time.

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

Score: Total Time

Goal: 16-22 Min

Each round should take 3-4:30. Choose a load you can do at least 10 swings at a time.

For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all 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!

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step 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 and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.

Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).

Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.

From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.

MAMA MODIFICATIONS

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

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.

CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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