6-Psyche Demo

6- Psyche Programs

6- Psyche Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SIXTH 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 11 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): SOGO
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, NECK AND SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: DUMBBELL PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)

2 DB Hang Clean and Jerks
2 Box Jumps
4 DB Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2:

Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Box Height Suggestions:

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

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

SCORE (2)
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: DUMBBELL PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: BARBELL PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#

Box Height Suggestions:

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

Extra Challenge Men: 115#+
Extra Challenge Women: 75#+

SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: BARBELL PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: SANDBAG PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Sandbag Hang Clean and Jerks
2 Box Jumps
4 Sandbag Hang Clean and Jerks
4 Box Jumps....

Keep adding 2 reps to each movement each round.

Rest 4 Minutes Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Idea Sandbag Weight:

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

Box Height Suggestion:

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

SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: SANDBAG PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

MAMA MODIFICATIONS

HANG CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or 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.

BOX JUMP/DB JUMP OVER - 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.

210209_Demo

210209_Programs

210209_Customizations

Please make note of the difference in reps for the different versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE STRENGTHENING, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

16 Dumbbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 20 Pull Ups
RX+ Women: 35# DBs / 20 Pull Ups

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks.

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!

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!

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.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

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.

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!

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.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal Women

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

**Can also use DB weight/reps found in Program A

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

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.

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!

BIKE/ROW
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

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.

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.

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.

210210_Demo

210210_Programs

210210_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): POWER
POST(best after the main workout): GYMNASTICS
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

15 Devil Press
30 Push Up + Pull Across
60 Alternating Dumbbell Snatch
30 Push Up + Pull Across
15 Devil Press

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

RX+ Men/Women: Increase Reps to:
20 - 40 - 60 - 40 - 20

Score: Total Time

Goal: 11-17 Min

No program B today so you can do Plate Burpees, Push Up & Overs, and Plate Ground to Overheads if you don't have dumbbells.

Go with a load that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. Break up the push up + pull across into small sets to avoid going to failure.

DEVIL PRESS
This is basically a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

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.

Go to the knees for the push up if you need to. Or, go with push up + taps if the pull across isn't happening.

DUMBBELL POWER SNATCH
Start with feet on either side of the DB, 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 60 you end up doing 30 per side

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

15 Sandbag Burpee
30 Sandbag Push Up + Lateral Drag
40 Sandbag Ground to Overhead
30 Sandbag Push Up + Lateral Drag
15 Sandbag Burpee

Suggested Sandbag Loading:

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

RX+ Men/Women: Increase Reps to:
20 - 40 - 40 - 40 - 20

Score: Total Time

Goal: 11-17 Min

Go with a load (if possible) that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. You may need to adjust the reps if you are way off this pace. Break up the push up + drags into small sets to avoid going to failure.

SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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.

Go to the knees for the push up if you need to. Or, go with push up + taps if the drag isn't happening.

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!

MAMA MODIFICATIONS

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

PUSH UP + PULL ACROSS - 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 Knee Push Ups with Bear Pose DB Drag, floor press, or bench press.

PUSH UP + 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, hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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.

210211_Demo

210211_Programs

210211_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
POST(best after the main workout): SOGO
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, HIP FLEXORS/PSOAS
POST: HIPS 2.0 CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

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

30 Double Unders/DB Hop Overs
15 Wall Balls

Suggested Ball Weight:

Men: 18-20#
Women: 12-14#

RX+ Men/Women: Increase Reps to 40 Double Unders/Hop Overs + 20 Wall Balls

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.

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 do 30 reps in :30-:45. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up

WORKOUT

It's not often we give row/bike subs for double unders - but it can be a good option when needed.

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

10 Cal Row (Men) / 8 Cal Row (Women)
or
10 Cal Bike (Men) / 7 Cal Bike (Women)
15 Wall Balls

Suggested Ball Weight:

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

RX+ Men/Women: Increase Reps to 20 Wall Balls

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.

ROW/BIKE
You're working with :30-:45. Shorten the distance/calories as needed to fit the time window.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

WALL BALL/AIR 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.

210212_Demo

210212_Programs

210212_Customizations

Different reps and even scoring for the different versions today. Make sure to check it out!

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: MORNING COFFEE, QUADS/IT BAND
POST: HAMSTRINGS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
5 Dumbbell Power Clean
5 Dumbbell Squat
5 Dumbbell Shoulder to Overhead

Rest Until Clock Hits 2 Min

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

RX+ Men: 50# DBs / 6 Reps of Each
RX+ Women: 35# DBs / 6 Reps of Each

Score: Number of Rounds (out of 8) that you completed in the 2 Min Window.

Goal: Get all 8 rounds done in the 2 min window - but choose a weight and reps that only give you 10-15 seconds rest tops.

The weighted movements should take a total of about :35-:45 seconds each time. Don't rush it, find good positions.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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 shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

DUMBBELL SQUAT
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.

PUSH JERK
Set up with feet hip width, heels down, belly tight, standing tall with DBs on the shoulders and elbows in front.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the torso upright. Stand up hard and fast. Drive the power from the legs into the DBs. Press the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance.

Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

PROGRAM C

PROGRAM C

WARM UP
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

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

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

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.

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, consider subbing DB instead of the barbell so you are not putting too much load on your back or training inefficient movement patterns.

DB SQUAT/AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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

210213_Demo

210213_Customizations

It's Julian and Miranda's 3 year wedding anniversary today - and of course the workout is these 2 movements....

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): SOGO
EITHER(can be warm up or finisher): POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIPS

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PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds

Each "Round" is a 2 Minute AMRAP
(As Many Rounds and Reps as Possible in 2 Min)

4 Burpees
8 Air Squats

Rest 1 Min Between Each 2 Min AMRAP

RX+ Men/Women: Increase Reps to 5 and 10 (Goal rounds are the same).

This would be a fun vest one if you're into that sort of thing.

Score: Total number of completed rounds from all 5 AMRAPS combined + any additional reps.

Goal: 15-22 Rounds

SEND IT!!!!

Do not hold back on this one, guys! You're shooting for 3-5 rounds within each AMRAP. That means you should get through 4 burpees and 8 air squats in 25-40 seconds! Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!

BURPEE
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 sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counterbalance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete

20 Rounds (Combined)

Done in an I Go - You Go Fashion

8 Burpees
16 Air Squats

RX+ Men/Women: Increase Reps to 10 and 20

This would be a fun vest one if you're into that sort of thing.

Score: Total Time

Goal: 22-27 Min

SEND IT!!!!

So the way this one works is Partner A will do one full round (8 burpees and 16 squats) while Partner B rests. As soon as Partner A is done with the entire round, Partner B will start their round while Partner A rests. Repeat until you've BOTH done 10 rounds!

Do not hold back on this one, guys! You're shooting for 1:00-1:20 per round. Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!

BURPEE
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 sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

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

AIR 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.