The Vault "Veintitres" Daily Demo

The Vault "Veintitres" Subs and Mods

The Vault "Veintitres" Tip

The Street Parking Vault is BACK!!!! (This is now Week 23!!)

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-THIRD 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 12 to receive credit for participating this week!

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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, HIPS 2.0

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTITRES"

4 ROUNDS

15 DUMBBELL BURPEE DEADLIFTS
30 ALTERNATING HANG DB SNATCH

RX MEN: 40# DBs
RX WOMEN: 25# DBs

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

Score: Total Time

Goal: 9-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the dumbbells.

For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells, with them on the floor roughly shoulder width apart.

Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.

Jump or step feet in so that they are EITHER in between or outside of the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.

You can also do a single dumbbell version by doing the burpee beside the DB, then adjusting on the way up out of the burpee so that it is between your feet when you pick it up.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 15 per arm per round.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Street Parking Vault: Barbell "VEINTITRES"

4 ROUNDS

30 DEADLIFTS
15 BURPEES
15 HANG POWER SNATCH

RX MEN: 95#
RX WOMEN: 65#

RX+ MEN: 115#+
RX+ WOMEN: 75#+

SCORE: TOTAL TIME

GOAL: 10-16 MIN

Choose a load on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds. You'll want to set yourself up for roughly 3 minute rounds.

Don't forget to breathe during the burpees!

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.

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

You can also modify by removing the push up portion.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTITRES"

4 ROUNDS

15 SANDBAG BURPEE DEADLIFTS
20 SANDBAG HANG TO OVERHEAD

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

Score: Total Time

Goal: 10-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the sandbag.

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.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!

If you are working with a heavier bag or just need to, you can switch to more of a hang clean & jerk.

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

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.

DB 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 sub KB SWINGS.

12820

TIP WALL BALLS DEC 8TH 2020

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: WARM UP FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, HIP FLEXORS/PSOAS

* 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

40 Double Unders / Dumbbell Hop Overs
25 Wall Balls
10 Toes to Bar / Weighted Sit Ups

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

RX+ Men/Women:
50 Double Unders / 30 Wall Balls / 15 Toes to Bar (still in the goal time)

Score: Total Time

Goal: 15-20 Min

Pace this for 3-4 minute rounds. Wall balls should take 1:00-1:30 in 1-3 sets. Break up the toes to bar early but keep the breaks short.

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

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

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

When you catch it. Catch first and then squat.

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

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.

Weighted sit-ups are a great option if you don't have a pull-up bar or just prefer them.

Customize 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 below!

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Squat Warm Up

WORKOUT

5 Rounds

40 Sandbag Hop Overs
20 Side to Side Sandbag Thrusters
10 Supine Sandbag Toe Touches

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

RX+ Men/Women:
50 Sandbag Hop Overs / 25 Sandbag Thrusters / 15 Supine Toe Touches

Score: TOTAL TIME

Goal: 15-20 Min

Pace this for 3-4 minute rounds. Hop overs should be a minute or less. Thrusters should take 1:00-2:00 in 1-3 sets. Make sure to avoid over arching the back when lowering the legs on the toe touches.

For the hop overs, 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.

For the side to side sandbag thrusters you will have the bag on one shoulder. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

MAMA MODIFICATIONS

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

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

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

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

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.

12920

TIP BB CLEAN AND JERK DEC 9TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: HIPS OR COOL DOWN 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
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds

10 Dumbbell Clean and Jerk
Run 200 Meters
10 Dumbbell Clean and Jerk
Run 200 Meters

Rest 2 Min Between Rounds

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

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

**Could also use the sandbag for this version!

Score: Slowest Round ONLY

Goal: 3-4 Min

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

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, or toe taps to a low target.

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds

10 Clean and Jerk
Run 200 Meters
10 Clean and Jerk
Run 200 Meters

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY

Goal: 3-4 Min

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

The feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

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, or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

10 Clean and Jerk

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

10 Clean and Jerk

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

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

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

MAMA MODIFICATIONS

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.

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.

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.

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!

121020

TIP BB FRONT SQUAT DEC 10TH 2020

#blamesalvi

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS 2.0, HIP FLEXORS/PSOAS

* 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

Every Min on the Minute for 15 Min:

5 Pull Ups
5 Dumbbell Squats
5 Box Jumps

RX Men: 40-50# DBs / 22-24" Box
RX Women: 25-35# DBs / 18-20" Box

**Could also use sandbag for this version.

RX+ Men/Women: 7 + 7 + 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the pull ups to 3 reps. Any lower, pick a different variation.

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 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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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

Every Min on the Minute for 15 Min:

5 Pull Ups
5 Front Squats
5 Box Jumps

RX Men: 75-95# / 22-24" Box
RX Women: 55-65# / 18-20" Box

RX+ Men/Women: 7 + 7 + 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the pull ups to 3 reps. Any lower, pick a different variation.

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 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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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

Every Min on the Minute for 15 Min:

2 Bar/Ring Muscle Ups
5 Front Squats
5 Box Jumps

RX Men: 75-95# / 22-24"Box
RX Women: 55-65# / 18-20" Box

RX+ Men/Women: Increase Front Squats to 7 and Box Jumps to 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a muscle up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the muscle ups to 1 rep. Otherwise, pick a different variation.

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

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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all 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

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.

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

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

121120

TIP DB HALF UP HALF DOWN LUNGES DEC 11TH 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, THORACIC SPINE RELEASE
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

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step 1/2 Up 1/2 Rack Lunges (15 Right Arm Up / 15 Left Arm Up)
20 Dumbbell Bent Over Rows
3 Wall Walks

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 4 Wall Walks
RX+ Women: 35# DBs / 4 Wall Walks

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load on the lunges you can complete the 15 reps on one arm in 1-2 sets. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating overhead press, push up + tap tap or even inchworms.

The 1/2 Up - 1/2 Rack Lunge is one dumbbell is locked out overhead and one at the shoulder. Lunge in that position alternating feet. So for each set of 30 you do 15 per leg.

For the first set of 15 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

Switch arm position for the next set of 15.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.

Other options include:
Front rack lunge

Single dumbbell overhead lunge (1 hand)

Single dumbbell overhead lunge sub (2 hands)

Weighted Step Ups (arms at sides)

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
Squat Warm Up
Upper Body Barbell Warm Up

WORKOUT

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step Overhead Lunges
20 Barbell Bent Over Rows
3 Wall Walks

Rest 1 Min Between Rounds

RX Men: 45# Plate Overhead Lunge / 95# Bent Over Row
RX Women: 25# Plate Overhead Lunge / 65# Bent Over Row

RX+ Men: 75-95# Overhead Lunge / 4 Wall Walks
RX+ Women: 55-65# Overhead Lunge / 4 Wall Walks

**Can use the same weight for bent over row or a separate heavier barbell if desired for RX+.

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.

For the overhead lunges you will 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 of 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.

Customize with front rack lunges or overhead plate lunges.

If you can't lunge, try back rack or unweighted step ups.

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
Total Body Dumbbell Warm Up

WORKOUT

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step Sandbag Overhead Lunges
20 Sandbag Bent Over Slams
3 Wall Walks

Rest 1 Min Between Rounds

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

RX+ Men/Women: 4 Wall Walks

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load/variation on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.

For the overhead lunges you will hold the bag 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 30 you end up doing 15 on each side.

Modify to front rack lunges or back rack step ups.

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

WALL WALKS - This is all about risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps

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

121220

TIP DB HANG SQUAT CLEAN DEC 12TH 2020

This workout was created for Molly's sweet baby Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!

Enjoy!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: COOL DOWN FLOW OR 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
Dumbbell Clean Warm Up

WORKOUT

Dumbbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees

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

**You can also do this version with your sandbag.

RX+ Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

For the hang squat clean, deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

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!

Other burpee variations are no-push and elevated.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Hang Squat Clean
14 Burpees

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

RX+ Men/Women: Run 2 Miles

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - you will change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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!

Other burpee variations are no-push and elevated.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)

and With the Remaining Time:
Max Rounds of:

10 Hang Squat Clean
14 Burpees

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

RX+ Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a row/bike distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If you have NO idea how far that is - just row/bike for 13 min and call it good!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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!

Other burpee variations are no-push and elevated.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Team Baby Indy

In Teams of 2 Complete:

Run 800 Meters Together

Then:

20 Rounds (COMBINED)
5 Hang Squat Cleans
7 Burpees

Then

Run 800 Meters Together

The 20 rounds is 20 rounds combined so 10 rounds each! Do these in an I go - You go fashion!

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

RX+ Men/Women: Run 1 Mile for each run.

Can also do this version with sandbag - or row/bike options (cut them in half and bookend it like we did with the run here).

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 20-25 Minutes

Note this version is for time. The 800m run should take you 4-5 minutes. Adjust the distance so you aren't running for much longer than that.

Because only one partner works at a time on the cleans/burpees, you will get rest between each round. So push it when it's your turn. Each round should take about 45 seconds. Customize loads and burpee variations to stay within that pace.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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!

Other burpee variations are no-push and elevated.

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.

SQUAT 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.

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