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TIP WALL BALL DEC 28TH 2020

No Vault Workout this week! Tune in LIVE on the Street Parking YouTube Channel on Friday, Jan 1 for the announcement of the first 2021 Vault Workout!!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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: WARM UP FLOW, COUCH STRETCH
POST: SHOULDER FLOW OR CHEST OPENER

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

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PROGRAM A*

PROGRAM A

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

WORKOUT

5 Rounds

Run 200 Meters
10 Pull Up
15 Push Up
20 Wall Ball
Run 200 Meters

Rest 1 Min Between Rounds

RX+ Go faster!! Go unbroken. SEND IT!

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

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

Choose a variation you can roughly maintain :30 for the pull ups, :45 for the push ups, and 1:00 for the wall balls.

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 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 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.

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

PROGRAM C

PROGRAM C

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

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Pull Up
15 Push Up
20 Wall Ball
Row 250
or
Bike 15 Cal (Men) / 11 Cal Women

Rest 1 Min Between Rounds

RX+ Go faster!! Go unbroken. SEND IT!

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

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

Choose a variation you can roughly maintain :30 for the pull ups, :45 for the push ups, and 1:00 for the wall balls.

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

For the 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 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.

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.

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.

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, Barbell Pull Ups 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.

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.

WALL BALL/THRUSTER/SQUAT+PRESS - 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.

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TIP WORKOUT DEC 29TH 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, 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
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Dumbbell Hang Clean and Jerks
24 Double Unders / DB Hop Overs

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

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

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 30-40 seconds 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
General Barbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Hang Clean and Jerks
24 Double Unders / DB Hop Overs

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

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

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 30-40 seconds 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
Sandbag General Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Sandbag Hang Clean and Jerks
24 Double Unders / SB Hop Overs

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

RX+ Men/Women: Increase Reps to 10 / 36

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

The goal is to maintain a pace of about 1:00-1:30 per round. A lot of it will come down to double under proficiency but make sure you choose a load that you can complete the 8 hang clean & jerks in around :30-:45, or 1-2 sets the whole way.

For the hang clean and jerk you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

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 30-40 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

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

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

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.

123020

TIP AIR SQUAT DEC 30TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH OR MORNING COFFEE
POST: CHEST OPENER, QUADS/IT BAND

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

6 Rounds

8 Push Up + Pull Across
12 Box Jumps
24 Air Squats

RX Men: 40-50# DB for Push Up + Pull Across / 22-24" Box
RX Women: 25-35# DB for Push Up + Pull Across / 18-20" Box

RX+ Men/Women: Increase Reps to 12 / 18 / 36

Score: Total Time

Goal: 9-14 Min

This workout should take 1:30-2:20 per round. Choose a load and push up variation you can complete 8 reps in under 30 seconds. Choose a jumping height you can get 12 reps in under 40 seconds. Give yourself around :50-1:10 for the squats.

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

Customize with push up + shoulder taps. You can even do these from the knees if you need to.

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 of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the 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.

MAMA MODIFICATIONS

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. You can also try doing the PUSH UP + PULL ACROSS from your knees or a table top position.

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, Elevated Plank Blast Off, Single Legged Plank Rock Back, High Knee Step Overs.

BOX JUMP - 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.

123120

TIP STEP UPS DEC 31ST 2020

We have an end of the year tradition around here at SP. It's this workout with an added step up each round with each passing year. It is LONG. It is BRUTAL. Customized as needed. But use this grinder as a final goodbye to this crazy year!

This workout was posted previously on 12/30/2019, and 12/31/2018

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

24 Min AMRAP
(As Many Rounds and Reps as Possible in 24 Min - OR 12 Rounds)

20 Alternating Single Dumbbell Snatch
21 Dumbbell Step Ups

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

Score: Total Number of Completed Rounds + any Additional Reps

(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)

Goal: 7-10 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

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

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

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. That’s 11 on one leg and 10 on the other for 21 reps to ring in the new year!

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

PROGRAM B

PROGRAM B

WARM UP
Snatch Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Power Snatch
21 Back Rack Step Ups

**Could also do the step ups with dumbbells or your sandbag

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps

(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)

Goal: 7-10 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

For the power snatch you will start with the bar on the ground with a wide grip. You will keep the heels down and the chest up - arms straight knees bent. Pick the bar up by raising the chest as you dig the heels into the ground. Once past the knees you will basically jump and shrug while keeping the arms straight! After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat. Make sure the elbows are locked and you are pressing into the bar. Stand to finish.

Keep the back flat as you put the bar back down.

For the step ups you will place the bar on the back. If using the same weight for these is too heavy you may use a lighter weight or even no weight at all. You may also sub holding a pair of dumbbells. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Sandbag Ground to Overhead
21 Sandbag Step ups

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

For this workout the bag will start on the ground in front of the feet. Make sure the heels are down, knees are bent, chest is up, and arms are straight. Grab the bag or the handles and stand keeping arm straight and bag close to the body. Keep the heels down. Finish with the legs and squeeze the cheeks. Shrug. Pull the bag up the body and press to lock out over head. Keep the belly tight!

If you don't have a bag with handles you may also do a sandbag over the shoulder instead!

For the step ups you may hold the bag however you want! You will alternate feet with each step. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.

MAMA MODIFICATIONS

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.

DB STEP UPS/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: Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg Deadlift, Lateral Lunge, Single Leg Target Squat.

210101

Tip 210101

Happy New Year!

We are so pumped to be starting a brand new year with all of you! This workout is "KIND OF" a re-test. However - normally we go from 10-1. This way - 1-10 is a WHOLE new ball game!

Enjoy this signature SP New Years workout - with a plot twist!

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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
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
Total Body Dumbbell Warm Up

WORKOUT

1 DB Power Clean
1 DB Push Press/Jerk
1 Dumbbell Squat
1 DB Facing Burpee

2 DB Power Cleans
2 DB Push Press/Jerks
2 Dumbbell Squats
2 DB Facing Burpees

3 DB Power Cleans
3 DB Push Press/Jerks
3 Dumbbell Squats
3 DB Facing Burpees

Keep adding 1 rep of each until you complete:

10 DB Power Cleans
10 DB Push Press/Jerks
10 Dumbbell Squats
10 DB Facing Burpees

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

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

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the dumbbells from the ground to your shoulders in one explosive movement. Set up with the DBs outside the feet, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the DBs and drop into a partial squat. Stand all the way to complete the rep.

For the push press/jerk the DBs are on the shoulders with elbows high and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the DBs pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

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

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

Customize with regular burpees or a no push up variation.

PROGRAM B*

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

1 Power Clean
1 Push Press/Jerk
1 Back Squat
1 Bar Facing Burpee

2 Power Cleans
2 Push Press/Jerks
2 Back Squats
2 Bar Facing Burpees

3 Power Cleans
3 Push Press/Jerks
3 Back Squats
3 Bar Facing Burpees

Keep adding 1 rep of each until you complete:

10 Power Cleans
10 Push Press/Jerks
10 Back Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bar from the ground to your shoulders in one explosive movement. Set up with the bar almost touching the shins, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bar and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bar is on the shoulders with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bar pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

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

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

Customize with regular burpees or a no push up variation.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

1 Sandbag Power Clean
1 Sandbag Push Press/Jerk
1 Sandbag Back Squat
1 Sandbag Facing Burpee

2 Sandbag Power Cleans
2 Sandbag Push Press/Jerks
2 Sandbag Back Squats
2 Sandbag Facing Burpees

3 Sandbag Power Cleans
3 Sandbag Push Press/Jerks
3 Sandbag Back Squats
3 Sandbag Facing Burpees

Keep adding 1 rep of each until you complete:

10 Sandbag Power Cleans
10 Sandbag Push Press/Jerks
10 Sandbag Back Squats
10 Sandbag Facing Burpees

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

Score: Total Time

Goal: 13-18 Min

Around the 6-7 round mark, things are going to start to get real. Do not come too hot out of the gate on this one!

Completion of the round of 7 is the halfway point. If you are past 10 minutes at that time, consider lowering the weight or customizing the burpees.

For the power clean, you'll take the bag from the ground to your shoulders in one explosive movement. Set up with the bag just in front of the toes, hips back, chest up, knees bent. Keep your back straight. Stand up hard and fast. Once your legs are straight and hips are open, shrug the shoulders and pull the elbows high.

Spin your elbows around the bag and drop into a partial squat. Stand all the way to complete the rep.

For the push press the bag is on the biceps with elbows up and wide. Bend your knees and dip the hip a few inches, keeping the heels down. Stand up fast and feel the bag pop up off the shoulders. Press the rest of the way until arms are straight overhead with biceps by the ears.

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

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

Customize with regular burpees or a no push up variation.

MAMA MODIFICATIONS

POWER CLEAN - You can always go from the Hang position. 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.

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.

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

210102

Tip 210102

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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SI JOINT RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

40 Dumbbell Hop Overs or 200 Meter Run
20 Alternating Unweighted Lunges
20 KB/DB Swings

Rest 1 Min Between Rounds

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

Score: Total Time (Including Rest)

Goal: 16-22 Min

Each round should take 2:25-3:35 not including the rest. If you should for about a minute or less per movement, you'll be set up for success.

There is no listed Program C today, but you could also swap the hop overs/run with a 250 row or 15 cal bike (men) / 11 cal bike (women).

Like the run/hop over option, it should take less than a minute. Adjust distance, calories, or reps to fit the time window.

If you can't run or do hop overs, go with a minute of toe taps, single unders or low step ups.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg 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, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

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.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

10 Rounds (Each) (So 20 Rounds Total)

Performed in I Go - You Go Fashion Completing One Full Round and then SWITCHING

20 Dumbbell Hop Overs or 100 Meter Run
10 Alternating Unweighted Lunges
10 KB/DB Swings

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

Score: Total Time (Including Rest)

Goal: Under 30 Min

These rounds are going to go fast. You get to rest while your partner is working so push the pace when it is your turn. Remember, only one person works at a time. Shoot for 1:00-1:30 per round.

The run or hop overs should take less than 30 seconds. Adjust distance/reps to fit that window.

If you can't run or do hop overs, go with 30 seconds of toe taps, single unders or low step ups.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg 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, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

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.

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.

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 Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

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.