02- Gaia Daily Demo

02- Gaia Programs

02- Gaia Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SECOND 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 14 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): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL GAIA

60 DB Deadlifts
60 Air Squats
60 Push Ups
30 DB Power Cleans
30 DB Squats
30 DB Shoulder to Overhead

One time through!

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

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

SCORE
Total Time

GOAL
11-17 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, DB squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

DB DEADLIFTS
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!

AIR SQUATS
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.

PUSH UPS
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.

CUSTOMIZATIONS: Knee Push Up, Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

2021 Vault: BARBELL GAIA

60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

One time through!

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

RX+ Men: 115-135#+
RX+ Women: 75-85#+

SCORE
Total Time

GOAL
11-17 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

BARBELL DEADLIFT
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.

AIR SQUAT
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.

PUSH UP
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.

CUSTOMIZATIONS: Knee Push Up, Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG GAIA

60 Sandbag Deadlifts
60 Air Squats
60 Push Ups
30 Sandbag Power Cleans
30 Sandbag Front Squats
30 Sandbag Shoulder to Overhead

One time through!

Idea Sandbag Loading:

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

SCORE
Total Time

GOAL
10-16 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

SANDBAG DEADLIFT
For the deadlifts the sandbag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

AIR SQUAT
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.

PUSH UP
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 top until arms are totally straight.

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

CUSTOMIZATIONS: Knee Push Up, Elevated Push 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.

AIR SQUAT/DB 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.

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.

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.

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Tip 210112

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
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

20 Alternating DB Step Ups
8 Lateral Over DB Burpees
18 Alternating DB Step Ups
8 Lateral Over DB Burpees
16 Alternating DB Step Ups
8 Lateral Over DB Burpees...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating DB Step Ups
8 Lateral Over DB Burpees

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

RX+ Men: 50# DBs / 10 Burpees Each time
RX+ Women: 35# DBs / 10 Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 weighted step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

For the step ups you will hold a dumbbell in each hand. 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! If you need to do a lower step up - that is great too!

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So the set of 20 ends up being 10 per side.

Switch to lunges if that feels better.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

20 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
18 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
16 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 10 Burpees Each time
RX+ Women: 65#+ / 10 Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 back rack step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

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 the set of 20 you end up doing 10 per side.

Switch to lunges if that feels better.

For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

20 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
18 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
16 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating Sandbag Step Ups
8 Lateral Over Sandbag Burpees

Suggested Sandbag Loading:

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

**Sandbag may be held however you want.

RX+ Men/Women: 10 Lateral Over Sandbag Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 sandbag step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

For the step ups you will have the sandbag on your back or on one shoulder. 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! You will place your WHOLE foot on the box. Use a lower box if you need to! Making 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.

Switch to lunges if that feels better.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

MAMA MODIFICATIONS

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: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

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Tip 210113

Reps vary based on 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): OLY - POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Run 200 Meters
12 Supine Rows
18 DB Squats
Run 200 Meters

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

**Can also use your sandbag for this version today.

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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 supine row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Run 200 Meters
12 Supine Rows
12 Back Squats
Run 200 Meters

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

RX+ Option: Go Heavier if you can still hold sets of 12.

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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 supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Barbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

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

12 Supine Rows
12 Back Squats

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

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

RX+ Option: Go Heavier if you can still hold sets of 12.

**Can also do the dumbbell/sandbag options as seen in Program A today (increase to 18 squats)

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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 supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

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.

GOBLET SQUAT/DB 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.

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Tip 210114

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.

POST(best after the main workout): 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, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW OR SHOULDER FLOW

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

10 Rounds

3 Man Makers
1 Wall Walk

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

RX+ Men/Women: 4 Man Makers / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

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

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

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

10 Rounds

3 Barbell Man Makers
1 Wall Walk

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

RX+ Men/Women: 4 Barbell Man Makers / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

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

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

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

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

10 Rounds

3 Sandbag Burpee Squat Clean Thrusters
1 Wall Walk

Suggested Sandbag Weight:

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

RX+ Men/Women: 4 Sandbag Burpee Squat Clean Thrusters / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

This is the sandbag version but if you want a Glory Days Option you can go 10-20 foot handstand walk each round.

Each Round should take 1 min - 1:30 tops. This will be easy to do for the first few rounds

For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

MAMA MODIFICATIONS

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

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

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.

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.

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.

210115

Tip 210115

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.

POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 DB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 8 Single Arm DB Snatch

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

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Dumbbells start on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Grip the DBs with straight arms.

To lift - drive heels down and lead with the chest. Once past the knees, jump and shrug. Keep the DBs close to the body as they travel UP - avoid a massive bicep curl!

Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

To jerk- stand up hard and fast to pop the weight off the shoulders - press the DBs up and yourself under. Lock out arms overhead, biceps by the ears and the belly tight in a partial squat position. Stand to finish.

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the single DB power snatch the dumbbell starts between the feet. Hinge at the hips, bend the knee. keep your chest up, 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 8 you end up doing 4 per side.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Snatch Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 4 Power Snatch

RX Men: 95#
RX Women: 65#

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Grip the bar just wider than shoulders, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Shrug the shoulders and guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up.

Stand then re-dip or go right into the jerk by standing hard and fast to drive the bar up off the shoulders. Extend arms overhead and push yourself down! Land with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the power snatch, take a wide grip on the bar, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Explode UP with the legs and hips.

Keep the bar close as you shrug , pull elbows high, then press yourself under the bar into an overhead position with arms straight, knees slightly bent, heels down. Stand up to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Sandbag Upper Body Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/SB Hop Overs + 5 SB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 6 Sandbag Ground to Overhead

Suggested Sandbag Loading:

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

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!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the sandbag ground to overhead, grab hold of the overhand or neutral 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 elbows high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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.

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

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

210116

Tip 210116

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
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0 OR DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

4 Rounds

1 Min Wall Balls
1 Min KB/DB Swings
1 Min Box Jump Overs
1 Min Rest

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

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

Suggested Box Height:

Men: 22-24"
Women: 18-20"

RX+: 5 Rounds

Score: Total Reps from all 4 Rounds Combined

Goal: 200-250 Reps

You're shooting for 15-20 wall balls, 20-25 KB/DB swings, and 15-20 box jump overs per round in order to achieve the goal.

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.

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 12 reps in roughly :30-:40 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
Full Body Dynamic Warm Up

WORKOUT

In Teams of 2 Complete

2 Rounds

100 Wall Balls
100 KB Swings
75 Box Jump Overs

One person works at a time. Rest while the other is working.

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

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

Suggested Box Height:

Men: 22-24"
Women: 18-20"

RX+ Option: Increase Reps to 140/140/100

Score: Total Time

Goal: 22-26 Min

Break the reps up however you like between you and your partner. Shoot to work for 1 minute at a time before switching!

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.

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 12 reps in roughly :30-:40 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!

MAMA MODIFICATIONS

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

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.