The Vault "Veinticuatro" Daily Demo

The Vault "Veinticuatro" Subs and Mods

The Vault "Veinticuatro" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH 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 19th to receive credit for participating this week!

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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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

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PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTICUATRO"

2 ROUNDS

30 ALTERNATING STEP SINGLE ARM
OVERHEAD LUNGES (15 RIGHT ARM / 15 LEFT ARM)
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING DB FRONT RACK LUNGES

REST 2 MIN BETWEEN ROUNDS

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

RX+ MEN: 50# DBs / 40 REPS
RX+ WOMEN: 35# DBs / 40 REPS

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.

**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

SCORE: TOTAL TIME (INCLUDING REST)

GOAL: 15-20 MIN

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

For the single arm overhead lunges, hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 15, it's 7-8 on each side. (Same arm is overhead for all 15).

Same mechanics apply for the front rack lunges, you will just hold the DBs at the shoulders. Modify with farmer lunges, holding the DBs at the sides.

Modify by holding the DB at the shoulder. You can also switch to step ups, holding the DB at the shoulder.

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.

The clean AND jerk together counts as 1 rep.

Start with the DBs on the ground just outside the feet. Keep the chest lifted and back flat while you hinge forward by shifting your hips way back and bending the knees slightly. Arms are long and straight.

Keep your chest up, stand up fast. Keep the dumbbells close to the body as they travel UP. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of 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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Barbell "VEINTICUATRO"

2 ROUNDS

30 ALTERNATING OVERHEAD LUNGES
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING FRONT RACK LUNGES

REST 2 MIN BETWEEN ROUNDS

RX MEN: 75#
RX WOMEN: 55#

RX+ MEN: 95# / 40 Reps
RX+ WOMEN: 65# / 40 Reps

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.

**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

SCORE: TOTAL TIME (INCLUDING REST)

GOAL: 15-20 MIN

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

For overhead lunges, hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for 30 lunges you end up doing 15 on each side.

To go lighter than the bar, use a single dumbbell or plate held overhead. Or switch to front rack lunges for both sets.

Same mechanics apply for the front rack lunges, you will just hold the bar on the shoulders with elbows high. Modify to front rack step ups if they feel better.

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.

The clean AND jerk together counts as 1 rep.

Start with feet hip width apart, the bar within an inch of the bar. Grip the bar just wider than shoulder width. Push your hips back, keep your belly tight and chest up. Knees are bent slightly and back should be flat.

Push through the heels to stand, keeping your chest up. Stand up fast then lift your elbows high and wide as the bar travels up. Spin your elbows around the bar to receive it on the shoulder in a partial squat with high elbows.

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!

MAMA MODIFICATIONS

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

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

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, Barbell Pull Ups, 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.

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.

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 an Outside KB swing or a Single Arm Swing.

121520

TIP BW BURPEE DEC 15TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SI JOINT RELEASE, STRESS RELIEF

* 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

WORKOUT

"Death by Burpee"

Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees

Keep adding 1 burpee per minute and get as far as you can!

RX+ Men/Women:
Option 1: Wear a Vest
Option 2: Bar Facing Burpees
(Don't do both)

Score: Final Minute (Round) Completed + any Burpees into the next Minute

Goal: 11-15 Min +

Make sure you choose a burpee variation that allows you to get to at least the 11 minute mark.

If for some reason you aren't able to get all the required burpees in for the minute, just do as many reps as possible until you get to 11 minutes. Or, challenge yourself and go to 15!

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.

Customizations:
Elevated burpees, no push-up burpees, no jump burpees.

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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

121620

TIP DB DOUBLE DB SNATCH DEC 16TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: QUADS/IT BAND, CALVES/ANKLES

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Run 400 Meters
50 Dumbbell Deadlifts
Run 400 Meters
35 Dumbbell Power Cleans
Run 400 Meters
20 Double Dumbbell Power Snatch
Run 400 Meters

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

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

**Can also use your sandbag with this version.

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

If the double dumbbell snatch feels really awkward, try using lighter DBs for that movement if you have them or go with 30 alternating single arm DB snatches.

For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the deadlifts and power cleans, the dumbbells start on the ground outside the feet, which are about hip width apart. Push your butt back and hinge forward to grip the handles and tilt them up so only one head is touching the floor. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and keep the chest. Once past the knees, bend the knees and lower one head to the floor.

For the power clean, stand up hard and fast like you are jumping with the DBs. Keep them close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. For heavier DBs you might drop into a partial squat. Spin your elbows around the DBs fast to receive them high up on the shoulders. Stand all the way to complete the rep.

Same set up for the power snatch except the DBs will be between the feet, which can be wider. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the DBs in the overhead position with straight arms. Lower to the hips, then control the DBs to the floor by pushing the hips back and keeping the chest up.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

Run 400 Meters
50 Deadlifts
Run 400 Meters
35 Power Cleans
Run 400 Meters
20 Power Snatch
Run 400 Meters

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.

For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.

Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

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

50 Deadlifts

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

35 Power Cleans

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

20 Power Snatch

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

RX Men: 95#
RX Women: 65#

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

**Can also do this version with the dumbbell or sandbag options in Program A.

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

For the row/bike, you're working with 1:45-2:30. Shorten the distance/calories as needed to fit the time window.

For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.

For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.

Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

DOUBLE DB SNATCH - If you notice any coning in the overhead position you may want to switch to a single arm snatch.

121720

TIP JUMP ROPE DEC 17TH 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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

10 DB Push Press
15 Sit Ups
30 Double Unders / DB Hop Overs

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

RX+Men: 50# DBs / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 35# DBs / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

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

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

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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 45 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B*

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

10 Push Press
15 Sit Ups
30 Double Unders / Hop Overs

RX Men: 95#
RX Women: 65#

RX+Men: 115#+ / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 75#+ / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

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

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

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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 45 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

10 Sandbag Push Press
15 Sit Ups / Sandbag Supine Toe Touches
30 Double Unders / Hop Overs

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

RX+Men/Women: Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

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

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

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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 45 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

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

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

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

121820

TIP BB MANMAKER DEC 18TH 2020

Reps for the different versions vary a bit today. Make sure to read the full description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT - 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: 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
Box Jump Warm Up
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

Each Round is:

4 Dumbbell Man Makers
18 Box Jump Overs
4 Dumbbell Man Makers

Rest 1 Minute Between Rounds

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

RX+ Men/Women: 6 Man Makers / 24 Box Jump Overs / 6 Man Makers Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers, 1:00 for box jump overs, 1:00 for 4 man makers.

You don't have to sprint on the box jump overs but do try to find a pace/rhythm that you can hit at least 10 if not all 18 without stopping to rest.

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
General Barbell Warm Up

WORKOUT

5 Rounds

Each Round is:

4 Barbell Man Makers
6 Burpees
18 Box Jump Overs
6 Burpees
4 Barbell Man Makers

Rest 1 Minute Between Rounds

RX Men: 95-115# / 22-24" Box
RX Women: 65-75# / 18-20" Box

RX+ Men/Women: 6 Barbell Man Makers / 8 Burpees / 24 Box Jump Overs (and back down of course) Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.

Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.

1 BARBELL MAN MAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

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!

Take out the push up or elevate the hands if you need to.

For the box jump overs, choose a height that you are comfortable with. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - find something to jump over or do step up overs

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Sandbag General Warm Up

WORKOUT

5 Rounds

Each Round is:

5 Sandbag Man Makers
18 Box Jump Overs
5 Sandbag Man Makers

Rest 1 Minute Between Rounds

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

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

RX+ Men/Women: 7 SB Man Makers / 24 Box Jump Overs / 7 SB Man Makers Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.

Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.

1 SANDBAG MAN MAKER =
BURPEE DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground. Stand up all the way. Then bring the bag back to below the knee but not all the way to the ground. Keep the knees slightly bent and the chest up. Pull the bag to the chest with the elbows going back then lower back to below the knee. Stand.

For the hang squat clean bring the bag to the hips. Heels are down and arms are straight. Dip slightly by bending the knees and hinging slightly at the hips. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast. Shrug the shoulders and then keeping the bag close to the body pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position. Butt lower than knees, heels down, chest up.

Stand aggressively from that squat position, using the legs to drive the sandbag overhead! Fully extend your arms over your head with the biceps by the ears!

For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

MAMA MODIFICATIONS

MAN MAKERS - 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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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.

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.

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.

121920

TIP PLUNGER DEC 19TH 2020

Single Dumbbell/KB Workout!!!
Reps in Programs B and C vary slightly from Program A today.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, PIGEON STRETCH

* 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

50 KB/DB Swings
50 Goblet Squats
50 Dumbbell Plungers (Alternate Arms Every 5 Reps)
50 Goblet Squats
50 KB/DB Swings

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

RX+ Men/Women: 70 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
General Barbell Warm Up

WORKOUT

30 Hang Power Snatch
40 Front Squats
50 Plungers
40 Front Squats
30 Hang Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

**Add weight if you feel the need - prob unnecessary.

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang power snatches or 10 front squats at a time.

1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

For front squats, the bar is resting on the shoulders with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

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

Stand up all the way, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.

The hang power snatch starts with the bar at the hips and a straight arm - wide grip. Dip by bending the knees slightly and hinging at the hip (keep the back flat and chest lifted). 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 to receive it in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

30 Sandbag Hang to Overhead
40 Sandbag Front Squats
50 Sandbag Plungers
40 Sandbag Front Squats
30 Sandbag Hang to Overhead

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

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang to overhead or 10 front squats at a time.

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!

For front squats, the bag is resting on the biceps with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

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

Stand up all the way, lead with the chest and elbows - upper arms parallel to the floor.

1 Plunger rep = 1 Push Press + 2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

100 KB/DB Swings
100 Goblet Squats
100 Dumbbell Plungers (Alternate Arms Every 5 Reps)
100 Goblet Squats
100 KB/DB Swings

One person works at a time. Anytime you want to switch: You must BOTH do 4 burpees.

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

RX+ Men/Women: 140 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert.. the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Don't forget to both do 4 burpees every time you switch!

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

MAMA MODIFICATIONS

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

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.

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