13-ABC-APRHODITE_Demo

13-ABC-APRHODITE_Programs

13-ABC-APRHODITE_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the THIRTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - April 1 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!

Please note that reps vary slightly between 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
  POST(best after the main workout): BUTTS & GUTS
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, HIP FLEXORS & PSOAS STRETCH
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APHRODITE

60 Alternating Dumbbell Snatch
Run 800 Meters
30 Dumbbell Clean and Jerks

Suggested Weight Men: 40# DB(s)
Suggested Weight Women: 25# DB(s)

Extra Challenge Men: 50# DB(s)
Extra Challenge Women: 35# DB(s)

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
20 Alternating Dumbbell Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

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 or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the gorund just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APHRODITE

30 Power Snatch
Run 800 Meters
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
10 Power Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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 or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APHRODITE

30 Power Snatch
Row 1000 Meters
or
Bike 60 Cal (Men) / 40 Cal (Women)
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

ROW/BIKE
You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

MAMA MODIFICATIONS

Run/Jog

To manage or 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, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Jerk

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.

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.

210330_Demo.mp4

210330_Programs.mp4

210330_Customizations.mp4

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, PIGEON STRETCH
POST: CALVES/ANKLES, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

6 Rounds

Each Round is on a 2:30 Clock

30 Dumbbell Hop Overs
15 Wall Balls
Max Reps Push Up + Pull Across

Rest 30 Seconds Between Rounds

Suggested Weight Men: 40-50# DB / 18-20# Ball
Suggested Weight Women: 25-35# DB / 13-15# Ball

Extra Challenge Men: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)
Extra Challenge Women: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)

Score: Total Push Up + Pull Across Reps ONLY

Goal: 70-110 Reps

COACHES NOTES
The hop overs should take less than 30 seconds. The wall balls will take :30-1:00. That gives you 1:00-1:30 for the push up + pull across. The goal is to get 12-18 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:

0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work

Choose a wall ball weight (if possible) or target height that allows you to complete 15 reps in 1-2 sets.

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Skip Overs
Line Hops
Double 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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PUSH UP + PULL ACROSS
You will 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.

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Push Up & Overs (Plate)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

Each Round is on a 2:30 Clock

30 Sandbag Hop Overs
15 Sandbag Thrusters
Max Reps Push Up + Lateral Drag

Rest 30 Seconds Between Rounds

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

Score: Total Push Up + Later Drag Reps ONLY

Goal: 54-90 Reps

COACHES NOTES
The hop overs should take less than 30 seconds. The thrusters will take :45-1:15. That gives you :45-1:15 for the push up + lateral drag. The goal is to get 6-10 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:

0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work

Note that the goal reps for this workout are lower for this version as the push up + lateral drag is likely more challenging that with the dumbbell. If you are working with a heavier bag, reduce the reps to something that you can get in that :45-1:15 window for the whole workout. You can also mix and match if you have the equipment, and do wall balls instead of thrusters.

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Side to Side Thruster

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, reach under and across and drag the bag 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 bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

210331_Demo.mp4

210331_Programs.mp4

210331_Customizations.mp4

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 DB Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box

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

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

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 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.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box

Extra Challenge Men: 95-115#
Extra Challenge Women: 65-75#

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

BARBELL FRONT RACK 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 so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 Sandbag Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 50-70# / 20-24" Box
Suggested Weight Women: 25-45# / 16-20" Box

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. The lunges should take :40-1:00. You may need to adjust the reps to fit that window if you are working with a heavier bag. It is a lot of lunges, know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps 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.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Lunge

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. Feel free to sub a squat or goblet squat for the lunges.

Box Jump

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.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

210401_Demo.mp4

210401_Programs.mp4

210401_Customizations.mp4

Because Program A is single arm movement and Programs B and C are not - the reps vary for this workout. Make sure to read workout description for the version you are doing!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, COOL DOWN FLOW

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PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP

WORKOUT

20 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
18 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
16 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
14 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
12 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
10 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
8 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
6 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
4 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
2 Single Arm Alternating DB Squat Clean Thruster
6 Burpees

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

Extra Challenge Men: 50# DB / 8 Burpees
Extra Challenge Women: 35# DB / 8 Burpees

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.

SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Your arm should be straight as you grip the dumbbell.

Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.

From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.

After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!

CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

16 Squat Clean Thruster
9 Burpees
14 Squat Clean Thruster
9 Burpees
12 Squat Clean Thruster
9 Burpees
10 Squat Clean Thruster
9 Burpees
8 Squat Clean Thruster
9 Burpees
6 Squat Clean Thruster
9 Burpees
4 Squat Clean Thruster
9 Burpees
2 Squat Clean Thruster
9 Burpees

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

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

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

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees
10 Sandbag Squat Clean Thruster
9 Burpees
8 Sandbag Squat Clean Thruster
9 Burpees
6 Sandbag Squat Clean Thruster
9 Burpees
4 Sandbag Squat Clean Thruster
9 Burpees
2 Sandbag Squat Clean Thruster
9 Burpees

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps - Start at round of 14
Sandbag Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

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.

DB/Back/Front/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.

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

Burpee

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

210402_Demo

210402_Programs

210402_Customizations

This workout has 2 parts and 2 scores! Enjoy!

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, SHOULDERS FLOW

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

Part 1

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

7 Pull Ups / Bent Over Rows
7 DB Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 40# DBs / 40-55# KB
Suggested Weight Women: 25# DBs / 25-35# KB

Extra Challenge Men: 50# DBs / 10 Reps of All Movements
Extra Challenge Women: 35# DBs / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any AddItional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

DUMBBELL 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.

CUSTOMIZATIONS
Lighter weight

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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

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

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!

CUSTOMIZATION
Eye Level Swing

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

Part 1

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

7 Pull Ups / Bent Over Rows
7 Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

BARBELL PUSH PRESS
Start 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.

CUSTOMIZATIONS
Lighter weight

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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

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

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!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

GLORY DAYS!!!

Part 1

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

3 Bar or Ring Muscle ups
7 Push Press / Handstand Push Ups

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Glory Days Option! Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. The muscle ups should take no more than :45 every time. Choose a load on the push presses you can go unbroken most, if not all the way. If you go with handstand push ups, depending on your proficiency, you might want to break them up early. They shouldn't take more than :40 seconds each time, 1-2 sets is ideal. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

MUSCLE UP
This 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. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up,
Band Assisted
Foot Assisted

BARBELL PUSH PRESS
Start 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.

CUSTOMIZATIONS
Lighter weight

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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

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

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!

CUSTOMIZATION
Eye Level Swing

MAMA MODIFICATIONS

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.

Overhead 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.

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

210403_Demo

210304_Programs

210403_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): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CALVES/ANKLES, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

20 Alternating DB Snatch
40 DB Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

16 DB Snatch
32 DB Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

10 Alternating DB Snatch
20 DB Hop Overs

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

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

2 Rounds

15 Power Snatch
40 Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

10 Power Snatch
32 DB Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

7 Power Snatch
20 DB Hop Overs

Suggested Weight Men: 75#
Suggested Weight Women: 55#

Extra Challenge Men: 95-115# / Barbell Hop Overs
Extra Challenge Women: 65-75# / Barbell Hop Overs

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2 Rounds

15 Sandbag Ground to Overhead
40 Sandbag Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

10 Sandbag Ground to Overhead
32 Sandbag Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

7 Sandbag Ground to Overhead
20 DB Hop Overs

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the ground to overhead that you can get 15 reps done in 1 minute or less. Consider reducing the reps in each section if you're struggling to complete 1 ground to overhead every 3-4 seconds. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes and you've already reduced the ground to overhead reps, customize or reduce the hop overs, as well.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Double Unders
Sandbag Shuffle
Skip Overs

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

65 Single Arm DB Snatch
130 DB Hop Overs

Alternate Every 30 Seconds

**Reps for BB or SB Version:

4 Rounds

45 Power Snatch/Ground to Overhead
130 DB/Sandbag Hop Overs

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

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
The way this one works is Partner 1 will start on the 65 DB snatches while Partner 2 waits. At 30 seconds, Partner 1 will rest and Partner 2 will pick up where they left off. So if Partner 1 did 14 DB snatches, Partner 2 will start at rep 15. At 1:00, they'll switch again. Continue in this format until you've completed 4 rounds of 65 snatches and 130 hop overs.

Choose a weight for the DB snatches that you can complete unbroken reps for 30 seconds at least for the first half of the workout. Shoot to break no more than once in the later parts of the workout.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

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.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.