Eros Daily Demo

Eros Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 4th 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 - OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

2021 Vault: EROS

4 Rounds

15 Wall Balls
15 Pull Ups
15 Wall Balls

Rest 2 Min Between Rounds

Suggested Ball Weight:

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

Extra Challenge: 20/20/20
**Only do the Extra Challenge if you can keep rounds under 3:00.

Strict Pull Up Option:
7-10 Strict Pull Ups Per Round

Score: Fastest Round AND Slowest Round

Goal: 1:30-3:00 Rounds

Each round of this workout should be an all-out effort! That means aiming to do the wallballs UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.

WALL BALL
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.

CUSTOMIZATION: Single Dumbbell Thruster

PULL UP
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!

CUSTOMIZATION: Banded Pull Up, Ring Row, Bar in Rack Row, Bent Over Row

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

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.

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.

210202_DailyDemo

210202_Programs

210202_Customizations

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Push Up + Renegade Rows
10 Box Jump Overs
15 Deadlifts

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

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

Suggested Box Height:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute.

PUSH UP + RENEGADE ROW
1 rep = 1 push up + row right + row left.

For the push up, keep a rigid body position with belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to push up + taps.

You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. 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, go with step up and overs.

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!

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up
Box Jump Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

6 Push Up + Up and Over
10 Box Jump Overs
12 Barbell Deadlifts

RX Men: 135#
RX Women: 95#

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

**May also choose to do the push up + renegade row option with dumbbells for that part and the barbell for the deadlifts.

Suggested Box Height:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute and be performed in 1-2 sets. Note the rep differences in this version.

PUSH UP + UP AND OVER
1 rep = 1 push up + 1 up and over.

Plant your hands next to a stack of plates or other object 4-6 inches high. Get crazy with a med ball if you want!

First, do a push up. Keep a rigid body position with belly tight.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the up and over, stay in the plank/top of the push up. Walk your hands up on to the object, then over to the opposite side.

Customize with knee push ups then to plank for the up and over. You could also do push up + taps.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. 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, go with step up and overs.

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.

PROGRAM C

PROGRAM C

WARM UP
Sandbag Lower Body Warm Up
Box Jump Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Push Up + Lateral Drag
10 Box Jump Overs
10 Sandbag Over the Shoulder

Suggested Sandbag Loading:

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

**If you have a heavier sandbag or D-Ball you want to throw around today - lower reps to 7-8 and do regular push up + renegade rows with DBs - or push up + drag with a lighter bag.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Over the shoulders should take less than a minute. You may need to adjust the reps if working with a heavier bag. Note the rep differences in this version.

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.

Customize with knee push ups then to plank for the drag. You could also do push up + taps.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. 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, go with step up and overs.

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

MAMA MODIFICATIONS

PUSH UP + RENEGADE ROW/TAPS - 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 taps or bent over rows, hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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.

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.

210203_DailyDemo

210203_Programs

210203_Customizations

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Dumbbell Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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.

TOES TO BAR
Start 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, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-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
Running Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

Customize with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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.

TOES TO BAR
Start 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, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Dumbbell Front Rack Lunges

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

16 Toes to Bar / V-Ups

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

Rest 1 Min Between Rounds

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

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

**Can also do this with barbell option found in Program B

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

BIKE/ROW
You're working with a minute or less. Shorten the distance as needed to fit the time window.

TOES TO BAR
Start 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, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-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

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.

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

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.

210204_DailyDemo

210204_Programs

210204_Customizations

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): BUTTS & 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: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

7 Rounds

30 Double Unders / DB Hop Overs
10 Dumbbell Hang Squat Cleans
8 Dumbbell Push Press

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

RX+ Men: 50# DBs / 40 DB Hop Overs or Double Unders
RX+ Women: 35# DBs / 40 DB Hop Overs or Double Unders

Score: Total Time

Goal: 12-16 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

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

For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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

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

PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

7 Rounds

30 Double Unders / DB Hop Overs
10 Barbell Hang Squat Cleans
8 Barbell Push Press

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 40 DB Hop Overs or Double Unders
RX+ Women: 75# / 40 DB Hop Overs or Double Unders

Score: Total Time

Goal: 12-16 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

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

For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

HANG SQUAT CLEANS
Deadlift the bar to the hips with hands just outside the legs. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

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

PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

7 Rounds

30 Double Unders / SB Hop Overs
10 Sandbag Hang Squat Cleans
8 Sandbag Push Press

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 10-15 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

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

For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

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

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.

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.

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

210205_DailyDemo

210205_Programs

210205_Customizations

Please make note of the different rep ranges for the different versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

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

PRE(best before main workout): BUTTS & GUTS
POST(best after the main workout): SOGO

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

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PROGRAM A

PROGRAM A

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

WORKOUT

4 Rounds

20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
20 Alternating Dumbbell Snatch

Rest 2 Min Between Rounds

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

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

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to. Focus on keeping your chest up as you lower the DB to the floor on each rep.

DUMBBELL POWER SNATCH
Dumbbell starts on the ground in between your feet which are about shoulder width. 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.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds

10 Power Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
10 Power Snatch

Rest 2 Min Between Rounds

RX Men: 75-95# / 35-55# Get Ups
RX Women: 55-65# / 20-35# Get Ups

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

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to.

POWER SNATCH
The bar will start on the ground. Heels are roughly 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.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

15 Sandbag Ground to Overhead
3 Sandbag Get Ups Right
3 Sandbag Get Ups Left
15 Sandbag Ground to Overhead

Rest 2 Min Between Rounds

Suggested Sandbag Loading:

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

**Goal today is to move WELL - and deliberately through the get ups.

**If needed you can still do the regular get ups with a DB/KB combined with the sandbag ground to OH.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The get ups are to be done for quality so go slow. Use a lighter object or go with unweighted Turkish get ups if you're working with a heavier bag.

Remember to drive with the legs and be explosive on the ground to overheads. Focus on keeping your chest up as you lower the bag to the floor on each rep.

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 elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll onto your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Push your hips up toward the ceiling. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

MAMA MODIFICATIONS

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

TURKISH GET UPS - You can try doing an unweighted version of this or shortening the range of motion to 1/2 or 1/4 get up. A DB Windmill or unweighted windmill would be a great customization for pregnancy or postpartum. You could also modify to Functional Progression 2, the Rolling Transition from FP1 to FP 2, or a Shin Box to Lunge

210206_DailyDemo

210206_Programs

210206_Customizations

Guys - I honestly don't know what got into me here....have....fun??? - Miranda

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Run 800 Meters
60 Dumbbell Burpee Step Ups
Run 800 Meters

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

No need for RX+ - Just go FASTER

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Time

Goal: 16-24 Min

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No Barbell option but if that's all you have:

Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.

Depending on how quickly you get the run done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!

For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.

If unable to run due to space/weather you may change this workout to:

8 Rounds

8 Dumbbell Burpee Step Ups
1 Min Single Unders, Taps, or Low Step Ups

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

60 Dumbbell Burpee Step Ups

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

No need for RX+ - Just go FASTER

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Time

Goal: 16-24 Min

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No Barbell option but if that's all you have:

Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.

Depending on how quickly you get the bike/row done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!

For the bike/row, you're working with 4:00-5:00. Shorten the distance or lessen the calories as needed to fit the time window.

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete

2 Rounds:

Partner 1: Run 800 Meters
while
Partner 2: Max Reps DB Burpee Step Ups

Then

Switch

Partner 1: Max Reps DB Burpee Step Ups
Partner 2: Run 800 Meters

Go through ALL of that TWICE

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

**May also use Row/Bike distances shown in Program C

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Reps DB Burpee Step Ups ONLY

Goal: 120 Reps+

***Don't sandbag the runs just to give your partner more time on the DB Burpee Step Ups - you know what we are looking for here.

You're shooting to be able to get 20-35 reps of DB burpee step ups while your partner is running (or biking/rowing) so choose a variation that will allow you to knock out 5-8 per minute!

For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

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

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