The Vault "Veintidos" Daily Demo

The Vault "Veintidos" Subs and Mods

The Vault "Veintidos" Tip

The Street Parking Vault is BACK!!!! (This is now Week 22!!)

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-SECOND 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 - Dec 5 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
POST(best after the main workout): SUNS OUT GUNS OUT

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

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

PROGRAM A

PROGRAM A

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

WORKOUT

Street Parking Vault: Dumbbell "VEINTIDOS"

30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps

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

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

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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.

If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!

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!

For the box jumps you will 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!

PROGRAM B*

PROGRAM B

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

WORKOUT

Street Parking Vault: Barbell "VEINTIDOS"

30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

RX+ Men: 135-155#
RX+ Women: 85-105#

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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

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!

For the box jumps you will 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!

PROGRAM C

PROGRAM C

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

WORKOUT

Street Parking Vault: Sandbag "VEINTIDOS"

30 Sandbag Back Squats
30 Toes to Bar / Supine SB Toe Touches
30 Box Jumps
30 Sandbag Back Squats
20 Toes to Bar / Supine SB Toe Touches
20 Box Jumps
30 Sandbag Back Squats
10 Toes to Bar / Supine SB Toe Touches
10 Box Jumps

**Notice the reps for the SB Back Squats stay at 30 per round on this version.

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

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

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

It's more squats in this version because most sandbags are lighter than the suggested loads in programs A and B. If you have a heavier sandbag, feel free to follow same 30-20-10 rep scheme as the other movements.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

The sandbag will be 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! Stand all the way up at the top.

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!

For the box jumps you will 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!

MAMA MODIFICATIONS

DB/AIR/BACK/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.

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.

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.

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

12120

TIP DB SNATCH DEC 1ST 2020

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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK 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
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

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

Run 200 Meters
20 Alternating Single Arm Dumbbell Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

**Can also do this version with sandbag ground to overhead (15 reps per round)

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

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

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up
Snatch Warm Up

WORKOUT

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

Run 200 Meters
10 Power Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

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

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
20 Alternating Single Arm Dumbbell Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

**Can also do this version with barbell/sandbag options found in Program A or B.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

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

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

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across.

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.

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

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.

12220

TIP DB STEP UP OVERS DEC 2ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs
20 Supine Rows
20 Dumbbell Step Up Overs
20 Alternating Single Arm Dumbbell Press

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs
RX+ Women: 30-35# DBs

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step up overs and presses in 1-3 sets.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Choose a height that you are comfortable stepping up AND down. 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs - or - Back Rack Step Ups
20 Supine Rows
20 Dumbbell Step Up Overs - or - Back Rack Step Ups
15 Strict Shoulder Press

Rest 2 Min Between Rounds

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

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

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

See Program A for DB Step Up Over description.

For the back rack step ups you will have the barbell on your back. Choose a height that is challenging but safe!

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

Customize with unweighted step up overs, back rack lunges or goblet/plate lunges.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Sandbag Step Up Overs
20 Supine Rows -or- Bent Over Slams
20 Sandbag Step Up Overs
20 Seated Sandbag Shoulder Press

Rest 2 Min Between Rounds

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

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. If you choose slams, focus on being aggressive over doing them fast. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

For these step up and overs hold the sandbag on your shoulder. Choose a height that is comfortable on the way up AND down.

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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. Each time you step down on the other side is one rep.

Switch to back racked lunges if those feel better.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

For the seated press, sit up tall with a neutral spine and legs extended out in front of you. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

MAMA MODIFICATIONS

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

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.

12320

TIP WORKOUT DEC 3RD 2020

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

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

* 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
Dumbbell Clean Warm Up

WORKOUT

For Total Time:

10 Rounds:

10 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans

Go Unbroken and Rest 20 Seconds Between EVERY Round.

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

RX+ Men/Women: Keep reps the same and use heavier weight (for those who have it) - or - increase reps to 12 + 6

Score: Don't worry about it too much - but put how many rounds you were able to do unbroken (1-10)

Goal: Challenge yourself.

So, today this version is a little different than the Program B version only because it's harder to REALLY load up with dumbbells.

So, use the heaviest dumbbells that you have and go for it.

Even if your dumbbells are lighter than the RX weights - this will still be a great workout!

On the deadlifts you only need to touch one head of the dumbbell. Do not get sloppy and let your back round. Keep you chest up, belly tight and back flat. Drive through your heels to stand each time. Keep your chest up and butt back as you lower back to the floor.

For the cleans, you will take them from the hang position, so you will be standing all the way up with the dumbbells and initiate the clean with just a slight dip.

Pull yourself under into a full squat. Try to get those dumbbells on your shoulders and keep your chest up as you stand!

After you perform the 10 + 5 - rest 20 seconds before you start the next round.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

15 Rounds

5 Deadlifts
3 Squat Cleans

Rest 30 Seconds Between Rounds

The idea here is to challenge yourself with the weight you choose

Score: Weight you Choose

Goal: Challenge Yourself - don't choose something where rounds are longer than about 30-40 seconds max

If you are NEW to these movements - use this as technique practice and don't get crazy.

Potential Weight Recommendations:
Men: 115-185#+
Women: 75-135#+

The weight you choose for this is going to be VERY individual.

It is a lot of reps, so I would say start lighter than you think. If at 10 rounds in you feel like you want to go up - then go for it.

If you are new to these movements you have a few choices. You can keep the weight super light and just focus on form. That would be great.

OR - you can do the 5 deadlifts and maybe only 1 clean. Or 5 deadlifts and 1 power clean + 3 front squats.

All of those would be great options.

If your form starts to break down on any of it though, lower the weight. No prizes to be won, just trying to get a great workout!

For the deadlifts - the goal would be to do all 5 unbroken. Keep the back flat, chest up and belly tight. Drive your heels down into the floor to stand. Keep it tight as you lower too!

After the deadlifts you may drop the bar and take a second. Cleans can be in singles if necessary - but make sure you are getting a solid 30 seconds of rest at least each time after the cleans - before the next round.

For the cleans, they will all be taken from the ground and caught in a full squat. Make sure the bar is landing on the shoulders with the chest and elbows up. Drive the knees out and the heels down!

The bar should stay close to the body as you stand up hard and fast. Elbows don't bend until you’re standing up all the way. Spin the elbows around the bar fast to catch it on the shoulders.

Lastly - warm up WELL for this workout with lighter weights and warming up the low back with some good mornings either with the bar or a band, and loosen 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.

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.

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.

12420

TIP DB DEVIL PRESS DEC 4TH 2020

#blamedjmullet

Street Parking OG - Darrin Mullet - asked Miranda to create a workout for his Diabetes Awareness fundraiser last month. This was too good not to share.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, 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

2 Rounds

25 Devil Press
50 Burpees

Every Min on the Min (Starting at 1:00) - 10 DB Hop Overs

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

RX+ Men/Women: Go faster!

**We don't think it's necessary to go heavier on this workout - but you do you.

Score: Total Time

Goal: 15-20 Min

Customization Idea:

Lower reps to:

2 Rounds
15 Devil Press
30 Burpees

Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.

This workout is about breathing and finding a good pace that you can hold. If you come too hot out of the gate, you will pay for it. Practice pacing on a few reps during your warm up.

Your pace should be 5-8 devil press and 10-14 burpees per minute.

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!

Plate burpees are always an option if you don't have dumbbells.

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

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
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

25 Sandbag Burpees
50 Burpees

Every Min on the Min (Starting at 1:00) - 10 DB/SB Hop Overs

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

Score: Total Time

Goal: 15-20 Min

Customization Idea:

Lower reps to:

2 Rounds
15 Sandbag Burpees
30 Burpees

Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.

This workout is about breathing and finding a good pace that you can hold. If you come too hot out of that gate, you will pay for it. Practice pacing on a few reps during your warm up.

Your pace should be 5-8 sandbag burpees and 10-14 regular burpees per minute.

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

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!

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

MAMA MODIFICATIONS

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 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!

HOP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs,Row, Bike, Farmer Carry, Sled Push/Drag.

12520

TIP BW AIR SQUATS DEC 5TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

Run 600m
then
4 Rounds
30 Air Squats
15 Pull Ups
then
Run 600m

RX+ Men/Women: Increase runs to 800m while still hitting the overall goal time. And/Or - put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only run twice, once at the beginning and once at the end. Sandwiched between those two runs are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the 600m run, you're working with around 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
90 Seconds Singles, Skip Overs, Taps, Low Step Ups
30 Air Squats
15 Pull Ups / Bent Over Rows

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

For the 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 C

PROGRAM C

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

WORKOUT

Row/Bike 45 Cal (Men) / 33 Cal (Women)

then

4 Rounds
30 Air Squats
15 Pull Ups

Row/Bike 45 Cal (Men) / 33 Cal (Women)

**Yes use Cals for either rower OR bike today.

RX+ Men/Women: Increase Bike/Row to: 60 Cal Bike (Men) / 44 Cal Bike (Women) - or - 1000 Meter Row. And/Or put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only bike/row twice, once at the beginning and once at the end. Sandwiched between those two intervals are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the bike/row, you're working with around 3:00-3:30. Reduce the calories as needed to fit the time window.

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

For the 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!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:

In "Waterfall" Fashion:

Run 800
then
3 Rounds
30 Air Squats
15 Pull Ups
then
Run 800

You can't "move on" until your teammate is out of the way basically. See write up for details.

Score: Total Time

Goal: 16-24 Min

Waterfall Flow:

Partner 1 starts on the run.
When they return - partner 2 goes out for the run. Partner 1 starts on the 3 rounds - while partner 2 runs.

The idea is that parter 1 FINISHES the 3 rounds before partner 2 gets back. Don't let them catch you, but don't get sloppy on the squats and pull ups just because your partner is flying on the run!

Once partner 1 is done with 3 rounds AND partner 2 is back - partner 1 goes out for second run - while partner 2 does the 3 rounds.

Finally when partner 2 finishes the 3 rounds AND partner 1 returns from the run - partner 2 can head out for their final run.

The team's time is when partner 2 returns from their second run!

For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
Partner 1: 90 Seconds Singles, Skip Overs, Taps, Low Step Ups
while
Partner 2: 30 Air Squats
15 Pull Ups / Bent Over Rows
then switch.

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

For the 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!

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.

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.

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.