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Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 7 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - GYMNASTICS
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL CHAOS

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)

1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...

Continue adding 1 rep per movement and get as far as you can in 10 Min.

RX Men: 35-45# DB
RX Women: 20-30# DB

Score: Total Completed "Rounds" + Reps

Goal: Finish Round of 9-12s

**We don't see the need to go heavier than this for this workout.

Choose a weight that you could go immediately from the last rep of Devil Press into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Devil Press and Thrusters (and you definitely will as time passes), rest before completing the final rep of Devil Press so that you can go straight into the set of Thrusters - rather than having to get the dumbbells back up to your shoulders from the ground.

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 thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG CHAOS

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)

1 Sandbag Burpee
1 Sandbag Thruster
2 Sandbag Burpees
2 Sandbag Thrusters
3 Sandbag Burpees
3 Sandbag Thrusters

Continue adding 1 rep per movement and get as far as you can in 10 Min.

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

Score: Total Completed "Rounds" + Reps

Goal: Finish 9-12s

Choose a weight that you could go immediately from the last rep of Sandbag Burpee into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Sandbag Burpee and Thrusters (and you definitely will as time passes), rest before completing the final rep of Sandbag Burpee so that you can go straight into the set of Thrusters - rather than having to get the sandbag back up to your shoulders from the ground, you'll just need to bring it to your hips and clean it to your shoulders!

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 thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead."

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

THRUSTER/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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub Elevated Devil Press, 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!

210105

Tip 210105

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / DB Hop Overs
30 Dumbbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across

Rest 2 Min

30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Dumbbell Front Rack Lunges
60 Double Unders / DB Hop Overs

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

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

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

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 knee push up + pull, push up taps, or push up and over.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / DB Hop Overs
30 Barbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across

Rest 2 Min

30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Barbell Front Rack Lunges
60 Double Unders / DB Hop Overs

RX Men: 95#
RX Women: 65#

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

Suggested Push Up + Pull Across Weight:

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

If you don't have dumbbells for this you could also do a push up tap + tap - or even a push up and over a bumper plate.

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. Start with a push up, then reach your left hand 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 knee push up + pull, push up taps, or push up and over.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / SB Hop Overs
30 Sandbag Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Lateral Drag

Rest 2 Min

30 Push Up + Lateral Drag
30 Toes to Bar / Alternating V-Up
30 Sandbag Front Rack Lunges
60 Double Unders / SB Hop Overs

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

You can do a Push Up + Pull Across with the sandbag or...

Suggested Push Up + Pull Across Weight:

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

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

For the push up and lateral drag you will start in a plank position with your bag 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 bag 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 bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One drag to the left + one drag to the right = 1 rep.

Customize with knee push up + pull, push up taps, or push up and over.

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.

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

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

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

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

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.

210106

Tip 210106

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, CALVES/ANKLES
POST: QUADS/IT BAND, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Run 400 Meters
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press

No Rest Between Rounds

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

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

Score: Total Alternating Strict Press Reps ONLY

Goal: 80-130 Reps

**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.

To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.

For the 400m run, you're working with 2:00-2:30. 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, Mtn Climbers or toe taps to a low target.

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.

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

PROGRAM B

PROGRAM B

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Run 400 Meters
20 KB/DB Swings
Max Reps Strict Press

No Rest Between Rounds

RX MEN: 75#
RX WOMEN: 55#

RX+ MEN: 95#
RX+ WOMEN: 65#

Score: Total Alternating Strict Press Reps ONLY

Goal: 50-80 Reps

**If you get less than 12 in your first round - go lighter. If you get more than 24 - go heavier.

To hit the goal, you'll need to average 12-20 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 8-12 reps in the LAST round.

For the 400m run, you're working with 2:00-2:30. 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, Mtn Climbers or toe taps to a low target.

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.

Customize with a light barbell hang power snatch if you don't have a KB or DB.

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

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

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press

No Rest Between Rounds

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

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

Score: Total Alternating Strict Press Reps ONLY

Goal: 80-130 Reps

**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.

** You could also do this version with a barbell strict press and the goals per round for those as well.

To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the bike/row and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.

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

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.

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

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 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.

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.

210107

Tip 210107

Reps vary for the different versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, HIP FLEXORS/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

7 Dumbbell Deadlifts
5 Burpee Box Jump Overs

After 4 Rounds of 7+5 - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

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

RX+ Men: 50#DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs
RX+ Women: 35# DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your dumbbells.

If jumping isn't happening, go with a burpee step up.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

4 Deadlifts
5 Burpee Box Jump Overs

After 4 Rounds of 4+5 - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205#+ / 6 Box Jump Overs Each Time
RX+ Women: 135#+ / 6 Box Jump Overs Each Time

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your barbell.

If jumping isn't happening, go with a burpee step up.

PROGRAM C

PROGRAM C

WARM UP
Sandbag Lower Body Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

4-6 Sandbag Over Shoulder
5 Burpee Box Jump Overs

After 4 Rounds of that - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

RX+: Increase Reps to 7-8 Sandbag Over Shoulder and 6 Burpee Box Jump Overs

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00.

Choose sandbag reps based on how heavy your bag or ball is for you. This is a good one to use a heavy D-Ball if you have one.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your sandbag.

If jumping isn't happening, go with a burpee step up.

MAMA MODIFICATIONS

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

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

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.

210108

Tip 210108

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER - 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, THORACIC SPINE RELEASE
POST: SHOULDER STRETCH, CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

10 Single Arm Dumbbell Hang Squat Clean Right
10 Single Arm Dumbbell Hang Squat Clean Left
10 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 15 Pull Ups
RX+ Women: 35# DB / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For each arm on the hang squat cleans, you should be able to complete 10 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the single arm hang squat cleans, hold the dumbbell in the working hand. Deadlift it to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arm straight, and chest lifted. Stand up hard and fast, shrug the shoulder. Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in a full squat (hips below the knees) with the dumbbell on the shoulder. Keep the chest up, belly tight and back flat. Stand up all the way to complete rep before returning to the hang position. After 10 reps, switch arms.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

12 Hang Squat Cleans
10 Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 15 Pull Ups
RX+ Women: 75# / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

Glory Days Option!!!

7 Rounds

12 Hang Squat Cleans
3 Muscle Ups

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

RX+ Men/Women: 5 Muscle Ups

**Can also do this workout with the dumbbell option from Program A

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a muscle up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

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

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

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Just make sure that whatever you choose is still challenging in addition to developing your technique!

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, 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.

HANG SQUAT/POWER CLEAN - You could try less weight or going 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.

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.

210109

Tip 210109

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER - 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: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, NECK/SHOULDER RELIEVER

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 DB Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

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

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

**Could also use your sandbag with this version.

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

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 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.

PROGRAM B

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

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.

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.

PROGRAM C

PROGRAM C

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

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

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

**Can also use the dumbbell option in Program A

GO HARD ON THE ROW/BIKE!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the bike/row!

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

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.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

7 Rounds (That's 7 Each) in an I Go - You Go Fashion:

Partner 1:
15 Push Press
Run 200 Meters

then

Partner 2:
15 Push Press
200 Meters

Rest while your partner is working

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

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

**Could also use your sandbag with this version.

**Can also use barbell option as seen in Program B.

**Can also use row/bike options as seen in Program C

Run Hard!

Score: Total Time

Goal: 16-22 Min

This workout is 105 push presses total, your shoulders are going to get smoked even with the rest you'll get while your partner is working.

Have a plan for how you might break them up as the workout progresses. Maybe it's unbroken in the first 2-3 rounds, then 8-7 for a couple rounds then 6-5-4. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

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.

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.

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.

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.