The Vault "Veinticinco" Daily Demo

The Vault "Veinticinco" Subs and Mods

The Vault "Veinticinco" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL 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 26th 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!

FINAL ONE!!! LET'S GO!!

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, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SI JOINT RELEASE

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

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTICINCO"

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)

10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS

RX MEN: 40# DBs
RX Women: 25# DBs

RX+: Do more rounds

** We don't feel there is a need to do this heavier. Swapping double unders IS allowed, but this is written
with hop overs on purpose

Score: Total number of completed rounds + any additional reps

Goal: 7-10 Rounds

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

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

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

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

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

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

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTICINCO"

25 MIN AMRAP
(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)

10 SANDBAG BURPEES
20 AIR SQUATS
30 DUMBBELL HOP OVERS /
SANDBAG SKIP OVERS

IDEA SANDBAG WEIGHTS:
MEN: 50-70#
WOMEN: 25-45#

RX+: Do more rounds

Score: Total number of completed rounds + any additional reps

Goal: 7-10 Rounds

This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.

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

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

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

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

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

If jumping over your sandbag, you can do a skip over.

You can even do a line hop over a pvc or imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!

MAMA MODIFICATIONS

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

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.

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

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

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TIP DB STEP UP OVER DEC 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, 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
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Dumbbell Hang Power Cleans
Run 200 Meters
20 Dumbbell Step Up Overs
Run 200 Meters

Rest 1 Min Between Rounds

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: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step up overs should take about a minute.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Barbell Hang Power Cleans
Run 200 Meters
20 Dumbbell Step Up Overs / Barbell Step Ups
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step ups/overs should take about a minute.

Remember you can mix and match equipment with this one. Barbell is step up only, not over!

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

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

Note that you could also use your sandbag for these or do DB Step Up OVERS like in Program A.

Modify to back rack lunges if those feel better.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

Each Round is:

20 Hang Power Cleans

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

20 Dumbbell Step Up Overs

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

Rest 1 Min Between Rounds

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

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

**Can also use your sandbag for this version.

**Could also use the barbell options found in Program B with this version.

Score: Slowest Round ONLY

Goal: 4-6 Min

Choose a load on the hang cleans that allows for minimal breaks. At most 3 sets each time. Try to keep your breaks short. Step up overs should take about a minute.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

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

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.

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.

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.

STEP UPS/DB STEP UP OVERS - 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

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TIP BW PUSH UP DEC 23RD 2020

Squat Reps for A, B, and C will vary today! Make sure to read description!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CHEST OPENER, 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
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

11 Dumbbell Squats
14 Push Ups

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

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

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For these 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.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

7 Front Squats
14 Push Ups

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

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

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way. Note the rep difference in this version.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Squat Warm Up

WORKOUT

7 Rounds

11 Sandbag Squats
14 Push Ups

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

Score: Total Time

Goal: 7-11 Min

Push the pace. Crush it. Choose a load on the squats you think you can go unbroken the whole way.

We are looking for 1:00-1:30 per round. That's roughly 30-45 seconds per movement.

The push ups should be done in 1-2 sets. If they really start to break down, switch to a more manageable version.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

MAMA MODIFICATIONS

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.

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 A TVA PUSH UP OR floor press, or bench press.

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Barbell 122420

Sandbag 122420

TIP WORKOUT DEC 24TH 2019

12 DAYS OF CHRISTMAS!!

This workout goes the same way the song does...1 - 2,1 - 3,2,1 - 4,3,2,1 - etc. Get it! Have fun!

ACCESSORY WORKOUTS…ARE PROB NOT NECESSARY TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW OR HIPS

* 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

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (No Push Up/3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

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

Score: Total Time

This will probably take a while!

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

This MIGHT take a while!

Ok so once again this goes just like the song -

1 Squat Clean Thruster

Then 2 Squat Snatch - 1 Squat Clean Thruster

Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster

Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster

Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.

Sub option - if you aren't ready for squat snatches you may sub overhead squats! If those aren't happening change that to a back squat.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

1 Sandbag Burpee + Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges (Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over

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

Score: Total Time

This will probably take a while!

SO again - the way this works...

You do 1 Sandbag Burpee Squat Clean Thruster.

Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Enjoy!

MAMA MODIFICATIONS

There are SO MANY movements in today's workouts. Pay attention to how YOUR body is feeling today and make the adjustments that you need to honor the season you're in right now as well as you long term goals. It's ok to customize this as much as you need with any of the movements from the Mama Modifications Movement Library on the Members Only website. If you need to repeat a movement or skip one, that's ok too! Have fun and get some good movement in today!

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TIP MERRY XMAS DEC 25TH 2019

MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

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

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

For Total Time

4 Rounds
25 Burpees
50 Air Squats

Rest 1 Min

Score time includes the 3 min (total 1 min per round) of rest between the rounds!

Goal Time: Each round under 5 min (including rest). Can you go under 4?

Not much to say here guys!

For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.

Customize with elevated burpees or a no-push-up variation.

For the squats, all the way down to where the butt is below the knees. All the way standing at the top!

That depth is only if you can keep a flat back, heels down and chest up. If you start to round, shift into the toes, or otherwise lose your form, squat to a target or hold on to something.

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

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

122620

TIP BB HANG POWER SNATCH DEC 26TH 2020

Reps vary between Program A, B, and C today! So make sure you read!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS, CALVES/ANKLES

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

PROGRAM A*

PROGRAM A

WARM UP
Jump Rope Warm Up
Box Jump Warm Up

WORKOUT

7 Rounds

30 Double Unders or Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the swings you could go unbroken at least for the first 3-4 rounds.

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

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 box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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
Jump Rope Warm Up
Snatch Warm Up

WORKOUT

7 Rounds

30 Double Unders or Mountain Climbers
7 Hang Power Snatch
10 Box Jump Overs

RX Men: 75#
RX Women: 55#

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

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang snatches you could go unbroken at least for the first 3-4 rounds.

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

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.

For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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 C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

7 Rounds

30 Double Unders/ SB Hop Overs or Mountain Climbers
10 Sandbag Hang to Overhead
10 Box Jump Overs

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

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang to overhead you could go unbroken at least for the first 3-4 rounds.

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

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 the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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!

TEAM VERSION

TEAM VERSION

WARM UP
Jump Rope Warm Up
Box Jump Warm Up

WORKOUT

200 KB Swings
150 Box Jump Overs

Every time you want to switch:

BOTH partners must do 20 Double Unders/DB Hop Overs or Mountain Climbers

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

**Could also do this with Barbell (100 Hang Power Snatch) or Sandbag (150 Hang to Overhead)

Score: Total Time

Goal: 15-20 Min

Only one person works at a time on the swings and box jump overs. Switch back and forth on the swings until you've reached a combined 200 reps, then move on to the box jump overs. Remember that every time you switch, both partners will complete 20 double unders, hop overs or mountain climbers.

Choose a load you could do at least 15 swings at a time.

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 box jump overs, choose a height that you are comfortable with keeping a steady pace for at least 10-15 reps at a time. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

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!

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 version, the double unders should take no more than 30 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.

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, 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.

MOUNTAIN CLIMBERS - If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

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.

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.