03- Nyx Daily Demo

03- Nyx Programs

03- Nyx Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the THIRD 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 21 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 - POWER
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HIP FLEXORS/PSOAS

---

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

2021 Vault: NYX

Every 2 Minutes for 20 Minutes:

Run 200 Meters
Max Reps Burpees

Extra Challenge: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

SCORE: Burpee Reps ONLY

GOAL: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES:
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

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 - perform 1 minute of double/single unders, low step ups, hop overs or toe taps to a low target.

CUSTOMIZATION: Double Unders, Single Unders, Low Step Ups, Hop Overs, Toe Taps

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATION: Step In - Step Out, No Pushup Burpee, Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

2021 Vault: BIKE/ROW NYX

Every 2 Min for 20 Min

Row 250 Meters

or

Bike 15 Cal (Men) / 11 Cal (Women)

Max Reps Burpees

Extra Challenge: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

SCORE: Burpee Reps ONLY

GOAL: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES:
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

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

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATION: Step In - Step Out, No Pushup Burpee, Elevated Burpee

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.

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, Blast Off Elevated Plank, Reverse Plank Step In/Out.

210119

Tip 210119

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): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

Every 90 Seconds

Death By:

At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Dumbbell Squat

At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Dumbbell Squats

At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Dumbbell Squats

...

Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)

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

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

Score: Last Round completed in the minute + any reps into the next minute

Goal: Round of 9s +

The goal for this one is slightly higher because you will likely be using less weight than Program B. This is still going to escalate quickly somewhere near the round of 5s.

Don't rush the deadlifts, and hold on during the squats!

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

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

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

For 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
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

Every 90 Seconds

Death By:

At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat

At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats

At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

...

Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)

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

RX+ Men: 135#+
RX+ Women: 85#+

Score: Last Round completed in the minute + any reps into the next minute

Goal: Round of 8s +

The suggested weights should encourage you to go slightly heavy. 90 seconds is a long time.

For this one we would rather see a bit heavier and only making it through the 8-10s than blasting through the 13s.

Set up for the deadlift with feet hip width apart, bar close to the shins, heels down. Keep a flat back, chest up, knees bent slightly.

Grip the bar with straight arms just outside the legs. Drive the heels into the ground and lift the chest.

Keep the chest up and belly tight. Stand all 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. Once past the knees, re-bend the knees and bring the bar back to the starting position under control.

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Bend the knees, hinge forward slightly. Keep the arms straight and bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close.

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

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

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

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

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.

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.

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.

210120

Tip 210120

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, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

Run 400 Meters
20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch
Run 400 Meters

Rest 3 Min Between Rounds

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

RX+ Men/Women: Increase Run Distance to 600 Meters and do Double Dumbbell Snatch (20 Reps per Set)

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

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

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

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

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

2 Rounds

Run 400 Meters
12 Power Snatch
30 Toes to Bar / 40 Alternating V-Up
12 Power Snatch
Run 400 Meters

Rest 3 Min Between Rounds

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

RX+ Men: Increase Run Distance to 600 Meters and Increase Power Snatch to 115#

RX+ Women: Increase Run Distance to 600 Meters and Increase Power Snatch to 75#

**Can also do this version with sandbag ground to overhead (12-15 reps per set.)

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete the power snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

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 power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

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

20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch

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

Rest 3 Min Between Rounds

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

**Can also do this workout with the Barbell Option found in Program B

**Can also do this version with Sandbag Option found in Program B

RX+ Men/Women: Increase Row Distance to 750 Meters / Bike Distance to 45 Cal (Men) / 33 Cal (Women) and Increase Dumbbell Snatch Reps by 10 Each Set

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

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

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

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.

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, Heel Taps, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

210121

Tip 210121

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
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, NECK/SHOULDER RELIEVER

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

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

12 Alternating Farmer Lunges
12 Push Press
24 Dumbbell Hop Overs

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

If lunges are an issue you can always do step ups.

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.

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

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

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

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

12 Alternating Back Rack Lunges
12 Push Press
24 DB Hop Overs / Double Unders

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.

Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

If lunges are an issue you can always do step ups.

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.

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

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

If you choose double unders, go with type/number of reps that will allow you to finish that part in less than :30 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

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

12 Alternating Sandbag Back Rack Lunges
12 Sandbag Push Press
24 DB/Sandbag Hop Overs

Idea Sandbag Loading:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the lunges you will place the sandbag on your back SAFELY (absorb with the knees). For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 - it's 6 per side.

Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well.

Step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

If lunges are an issue you can always do step ups.

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

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

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

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

MAMA MODIFICATIONS

LUNGES - 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 back instead of step forward 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 squat or goblet squat for the lunges.

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.

HOP/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 rolling an ankle! For mamas further along in their Postpartum you can try a lower height or imaginary line 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.

210122

Tip 210122

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): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Burpee Squat Cleans
10 Box Jump

Rest 1 Min Between SETS

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(1 Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

For the dumbbell burpee squat clean you will place your hands on the dumbbells. Go down into the bottom of a push up position and then jump or step your feet in. Feet can be inside or outside the dumbbells. For the squat clean portion, keep your hands on the DBs, lift your chest and stand up hard and fast. Drive your heels into the floor and lead with the chest.

Once past the knees, pick up speed and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders 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 dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

WORKOUT

For this version the burpee is combined with the box jumps instead of the cleans! Enjoy!

3 Sets

Each Set is 3 Rounds

6 Squat Clean
10 Burpee Box Jump

Rest 1 Min Between SETS

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :20-:30 for the squat cleans and under 1:00 for the burpee box jumps.

Ideally the squat cleans can be completed in 1-2 sets.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

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.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Sandbag Burpee Squat Clean
10 Box Jump

Rest 1 Min Between SETS

Suggested Sandbag Loading:

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

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 fully for each rep.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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

SQUAT 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.

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.

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.

210123

Tip 210123

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, LOWER BACK RELEASE

PROGRAM A

PROGRAM A

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

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
30 Alternating Shoulder Press
30 Unweighted Step Ups Left
30 Alternating Bent Over Row

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

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 17-24 Min

Shoot for 4:15-6:00 per round! Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

Set up for the alternating shoulder 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 so 30 reps is 15 on each arm.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.

PROGRAM B

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
20 Shoulder Press
30 Unweighted Step Ups Left
20 Bent Over Row

RX Men: 95#
RX Women: 65#

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 16-22 Min

Shoot for 4:00-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

PROGRAM C

WARM UP
Sandbag Upper Body Warm Up

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
20 Seated Sandbag Shoulder Press
30 Unweighted Step Ups Left
20 Sandbag Bent Over Slams

Suggested Sandbag Loading:

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 17-22 Min

Shoot for 4:15-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete

4 Rounds

30 Unweighted Step Ups Right (EACH)

60 Alternating Shoulder Press (SHARED)

30 Unweighted Step Ups Left (EACH)

60 Alternating Bent Over Row (SHARED)

On the (EACH) portions - both people can work at the same time

On the (SHARED) portions - only one person works at a time. Break as you see fit.

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

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

***Can also take this idea and do it with Sandbag or Barbell as seen in Programs B and C

Score: Total Time

Goal: 24-30 Min

Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time! Ideally you want both partners to do the same amount of work so try to break up the presses and rows in a way that works for both of you!

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

Set up for the alternating shoulder 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 so 30 reps is 15 on each arm.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.

MAMA MODIFICATIONS

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 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

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.