Posts tagged 2021week05
MONDAY 01/25/2021
MONDAY 01/25/2021

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FOURTH 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 28 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): POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: NECK AND SHOULDER RELIEVER, HIPS

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats

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

RX+ Men: 50# DB / 3 Wall Walks / 36 Air Squats
RX+ Women: 35# DB / 3 Wall Walks / 36 Air Squats

Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

2021 Vault: BARBELL HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
12 Power Snatches
24 Air Squats

RX Men: 75#
RX Women: 55#

RX+ Men: 95# / 3 Wall Walks / 36 Air Squats
RX+ Women: 65# / 3 Wall Walks / 36 Air Squats

Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
12 Sandbag Ground to Overhead
24 Air Squats

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

Extra Challenge: 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the ground to overhead that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

MAMA MODIFICATIONS

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

INCHWORMS- If you have a hard time managing the pressure in your core in the plank position or notice coning or doming in your belly, try modifying to an Elevated Shoulder Taps, Table Top Shoulder Taps, Bear Crawl, or Seated Alt.Single Arm Strict Press

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.

Akeiko Dela CruzMonday, 2021week05
TUESDAY 01/26/2021
TUESDAY 01/26/2021

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.

EITHER(can be warm up or finisher): GYMNASTICS
(if this workout is still a relatively low number of pull ups for you)
SWAP(skip the main workout and do one of these instead): SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

7 Min AMRAP
(As Many Reps as Possible in 7 Min)

Dumbbell Squats

Every Minute on the Minute 5 Pull Ups

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

RX+ Men/Women: 7 Pull Ups Each Minute

Strict Pull Up Option:

3 Strict Pull Ups

**Choose a number of pull ups or a customization that you will be able to do unbroken each time.

**This workout STARTS with Pull Ups

Score: Total Dumbbell Squat Reps ONLY

Goal: 60-90 Reps

7 Min - so easy right???

The goal would be to get about 7-12 squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.

The squats could also be done in two sets with a short break in between. Just long enough to shake out the legs!

You can also use your sandbag for this version since Program C is a Glory Days option!

For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

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

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

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

7 Min AMRAP
(As Many Reps as Possible in 7 Min)

Front Squats

Every Minute on the Minute 5 Pull Ups

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

**Go heavier if desired and can hit the goal.

RX+ Men/Women: 7 Pull Ups Each Minute

Strict Pull Up Option:

3 Strict Pull Ups

**Choose a number of pull ups or a customization that you will be able to do unbroken each time.

**This workout STARTS with Pull Ups

Score: Total Front Squat Reps ONLY

Goal: 60-90 Reps

7 Min - so easy right???

The goal would be to get about 7-12 front squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.

The front squats could also be done in two sets with a short break in between.

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

Who's ready for some good ol' fashioned GLORY DAYS??

7 Min AMRAP
(As Many Reps as Possible in 7 Min)

Front Squats

Every Minute on the Minute 2 Bar/Ring Muscle Ups

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

**Go heavier if you can still hit the goal.

RX+ Men/Women: 3 Muscle Ups

**Can do dumbbell/sandbag squats with this version also

**This workout STARTS with Muscle Ups

Score: Total Front Squat Reps ONLY

Goal: 50-80 Reps

7 Min - so easy right???

The goal would be to get around 7-12 reps a minute. You could achieve that even by breaking it up into two sets. The breaks and the transitions just need to be smooth!

Lower to 1 muscle up if needed. You can also choose from the muscle up customizations below, just make sure you go with a challenging option.

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.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

Akeiko Dela CruzTuesday, 2021week05
WEDNESDAY 01/27/2021
WEDNESDAY 01/27/2021

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HAMSTRINGS, QUADS/IT BAND

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk

Run 400 Meters

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of dumbbell movements should each take about a minute. Choose a load that allows you to keep moving.

The run should take about 2:00-2:30. Adjust the distance if you need to. 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.

DEADLIFTS

Set up with feet hip-width apart. Push your hips back, bend the knees and hinge at the hips to grip the dumbbells with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and lower the DBs with control to the floor. Only one head of the DB needs to touch the floor. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the DBs to start in the hang position. Push your butt back, bend the knees and lower the DBs down to mid-thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the DBs close.

Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

PUSH JERK

Start standing with the DBs on the shoulders, elbows high, belly tight, feet about hip-width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the DBs pop up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

4 Rounds

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Run 400 Meters

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.

The run should take about 2:00-2:30. Adjust the distance if you need to. 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.

DEADLIFTS

Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift, drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

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

PUSH JERK

Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
General Barbell Warm Up

WORKOUT

4 Rounds

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

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

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.

The bike/row should take about 2:00-2:30. Adjust the calories/distance if you need to.

DEADLIFTS

Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

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

PUSH JERK

Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the 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.

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.

Akeiko Dela CruzWednesday, 2021week05
THURSDAY 01/28/2021
THURSDAY 01/28/2021

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

8 Rounds

10 Push Up + Pull Across
5 Dumbbell Lungesters

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

RX+ Men/Women: 10 Rounds (Goal Time the Same)

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less. For heavier dumbbells you can always do a single DB version.

PUSH UP + PULL ACROSS

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

If you don't have something for the "pull across" - do push up tap+tap with this version.

DUMBBELL LUNGESTER

Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder-width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

Customize with 2 weighted step ups + 1 thruster for each lungester rep if step ups feel better than lunges.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

8 Rounds

10 Push Up + Pull Across
5 Barbell Lungesters

RX Men: 75-95# / 40-50# DB
RX Women: 55-65# / 25-35# DB

RX+ Men/Women: 10 Rounds (Goal Time the Same)

**If you don't have something for the "pull across" - do push up tap + tap with this version

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less.

PUSH UP + PULL ACROSS

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

If you don't have something for the "pull across" - do push up tap + tap with this version.

BARBELL LUNGESTER

Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

Customize with 2 front rack step ups + 1 thruster for each lungester rep if step ups feel better than lunges.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

8 Rounds

10 Push Up + Lateral Drag
5 Sandbag Lungesters

Suggested Sandbag Loading:

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

RX+ Men/Women: 10 Rounds (Goal Time the Same)

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + lateral drag is definitely going to slow down as the workout progresses so keep that in mind. The lungesters should take a minute or less. For heavier bags you may need to adjust the reps.

PUSH UP + LATERAL DRAG

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

SANDBAG LUNGESTER

Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

Customize with 2 sandbag step ups + 1 sandbag thruster for each lungester rep.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up + taps, Bear Pose DB Drag, sub floor press, or bench press.

LUNGESTERS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

Akeiko Dela CruzThursday, 2021week05
FRIDAY 01/29/2021
FRIDAY 01/29/2021

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0, CALVES/ANKLES

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

42 Double Unders/DB Hop Overs
29 KB/DB Swings
16 Burpees

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

No RX+ today - just get more rounds!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

** You might be able to get INTO the 5th round - but finishing it would be legit.

So it's a round every 4-5 minutes on this one. Choose a load on the swings you can complete 29 reps in 2-3 sets the whole way through. They should take 1:00-1:30. Choose a burpee variation you can complete all 16 reps in 1:00-2:00 the whole way!

DOUBLE UNDERS

Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

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

KB/DB 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.

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!

You can also customize to a no push up or elevated burpee.

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.

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.

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

Akeiko Dela CruzFriday, 2021week05
SATURDAY 01/30/2021
SATURDAY 01/30/2021

Please notice that the number of rounds and how it's laid out is different for the barbell version 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.

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 OR LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Running Warm Up

WORKOUT

5 Rounds

12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)
Run 200 Meters
12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)
Run 200 Meters

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

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

Suggest Box Height:

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

Score: Total time

Goal: 20-25 Min

You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

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

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, mountain climbers or toe taps to a low target.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up
Running Warm Up

WORKOUT

10 Rounds

8 Barbell Strict Shoulder Press
12 Alternating Back Rack Step Ups
Run 200 Meters

RX Men: 75#
RX Women: 55#

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

Suggest Box Height:

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

Score: Total time

Goal: 20-25 Min

You're shooting for 2:00-2:30 rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 each.

Consider going straight into the back rack from the finished position of the last press!

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.

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

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

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, mountain climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds:

12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)

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

12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)

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

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

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

Suggest Box Height:
Men: 20-24"
Women: 16-20"

**Can also do the 10 Round Barbell Version seen in Program B with the bike/row. (250M Row / 15 Cal Bike Men / 11 Cal Bike Women)

Score: Total time

Goal: 20-25 Min

You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

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

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

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:

3 Rounds

40 Single Arm Strict Press Right (Combined)
40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

40 Single Arm Strict Press Left (Combined)
40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

On the COMBINED Reps Only one person my work at a time.

Run TOGETHER.

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

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

Suggest Box Height:

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

Score: Total time

Goal: 27-35 Min

You're shooting for each round to take 9:00-11:40! Don't go to failure on the presses - switch frequently to stay consistent on those! Each partner should shoot to work for 1 minute at a time on the step ups!

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

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

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 - perform 2 minutes of double/single unders, mountain climbers or toe taps to a low target.

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

Akeiko Dela CruzSaturday, 2021week05