19 Apollo Demo

ABC-19Apollo_Alex-Programs.mp4

19 Apollo Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the NINETEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - May 13 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

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

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SPINE STRENGTHENING

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 DB Bent Over Row
30 Weighted Step Ups
400 Meter Run

Suggested Weight Men: 40-50# DBs // 20-24" Box
Suggested Weight Women: 25-35# DBs // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges

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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run

Suggested Weight Men: 75-95# Bar // 20-24" Box
Suggested Weight Women: 55-65# Bar // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups or Lunges

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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 Bent Over Row
30 Weighted Step Ups
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

*May do this version with barbell, dumbbells, or sandbag

Suggested Weight Men: 40-50# DBs // 20-24" Box
Suggested Weight Women: 25-35# DBs // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the row/bike knowing you'll get some rest before the next round starts.

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

MAMA MODIFICATIONS

DB Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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.

210511_Demo.mp4

210511_Program.mp4

210511_Customizations.mp4

HAPPY BIRTHDAY TO MOLLY!!!

Molly LOVES these 3 movements - probably because she owns everyone when they are in a workout! Enjoy and have fun!

We love you, Moll!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 DB Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 40# DBs // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25# DBs // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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


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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 Barbell Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 75# Bar // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 55# Bar // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

5 Rounds

30 Wall Balls / 20 Sandbag Thrusters
30 Sandbag Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 50-70# Bag // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25-50# Bag // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. If you go with sandbag thrusters, remember that the reps are lower! The push presses should take about 1:30 so you may need to adjust the reps if working with a heavier bag. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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
20 Sandbag Thrusters

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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

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.

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.

210512_Demo.mp4

210512_Programs.mp4

210512_Customizations.mp4

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / V-Ups
12 Dumbbell Deadlifts

Rest 1 Minute between SETS

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

Extra Challenge Men: 50# DBs + 10 TTB / V-Ups
Extra Challenge Women: 35# DBs + 10 TTB / V-Ups

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. There are a lot of deadlifts in this workout, so please make sure that you are setting up properly for each rep and keeping your back flat! You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.

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, dead bugs or check out the mama mods on Members-Only for more options!

DUMBBELL DEADLIFT
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!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / V-Ups
8 Deadlifts

Rest 1 Minute between SETS

Suggested Weight Men: 155-185#
Suggested Weight Women: 105-125#

Extra Challenge Men: 205# + 10 TTB / V-Ups
Extra Challenge Women: 145# + 10 TTB / V-Ups

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there are less deadlift reps in this version as you should be working with a heavier load. Choose a load on the deadlifts that you can go unbroken if you wanted to. You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.

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, dead bugs or check out the mama mods on Members-Only for more options!

BARBELL DEADLIFT
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.

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / Sandbag Supine Toe Touches
6-8 Sandbag Over Shoulder

Rest 1 Minute between SETS

Suggested Weight Men: 50-70# (could also go with a heavier bag today if you have one!)
Suggested Weight Women: 25-45# (could also go with a heavier bag today if you have one!)

Extra Challenge Men/Women: 10 TTB / Supine Toe Touches

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and over-the-shoulders, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there is a rep range for this version to account for heavier bags. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets to save your grip. This should go pretty fast, each set should take 2:00-3:00.

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 Sandbag Supine Rows.

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

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull

MAMA MODIFICATIONS

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.

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

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.

210513_Demo.mp4

210513_Programs.mp4

210513_Customizations.mp4

Take note! The dumbbell overhead lunges today are with a single dumbbell held in both hands.

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
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, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Single-Dumbbell Overhead Lunges (one dumbbell held with both hands)
10 Burpees
20 Single-Dumbbell Overhead Lunges
15 Burpees
30 Single-Dumbbell Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

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

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

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. The single DB variation requires a pretty narrow grip and demand for shoulder mobility, so know that you can customize to a lighter, single arm version if you need to. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

SINGLE DUMBBELL OVERHEAD LUNGES
You will only need one dumbbell, one hand on each side, arms locked out with biceps by the ear. Keep the belly tight and press up!!

Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunge
Weighted Step Ups (NOT Overhead)

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
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Plate Overhead Lunges
10 Burpees
20 Plate Overhead Lunges
15 Burpees
30 Plate Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

Suggested Weight Men: 45# Plate
Suggested Weight Women: 25# Plate

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

PLATE OVERHEAD LUNGES
Hold a plate supported by both hands overhead, arms locked out with biceps by the ear. Keep the belly tight and press up!!

Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Plate Hug Lunge
Plate Hug Step Ups

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

The goal varies for this version as the sandbag may be heavier than the other programs' equipment options!

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Sandbag Overhead Lunges
10 Burpees
20 Sandbag Overhead Lunges
15 Burpees
30 Sandbag Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

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

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 200-300 Reps (Somewhere in the neighborhood of the round of 25 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

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

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.

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

210514_Demo.mp4

210514_Programs.mp4

210514_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): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Dumbbell Hang Squat Cleans

*Can also do Sandbag Hang Squat Cleans!

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Barbell Hang Squat Cleans

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bless the souls who choose Bike/Row today! #ouch

4 Rounds

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Barbell Hang Squat Cleans

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the row/bike. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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

CUSTOMIZATIONS
Reduce calories

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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.

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.

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.

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.

210515_Demo.mp4

210515_Programs.mp4

210515_Customizations.mp4

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: SI JOINT RELEASE, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
40 Alternating Single Arm Dumbbell Snatch

Rest 2 Minutes between Rounds

Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up

Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 6 per Round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 8-10 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arm in getting that dumbbell overhead.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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 40 you end up doing 20 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Power Snatches

Rest 2 Minutes between Rounds

Suggested Weight Men: 75# / 20-40# Sit Up
Suggested Weight Women: 55# / 12-25# Sit Up

Extra Challenge Men: 95# (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 65# (snatches) / Increase Wall Walks to 6 per Round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bar overhead.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Sandbag Ground to Overhead

Rest 2 Minutes between Rounds

Suggested Weight Men: 50-70# / 20-40# Sit Up
Suggested Weight Women: 25-45# / 12-25# Sit Up

Extra Challenge Men/Women: Increase Wall Walk Reps to 6 per round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

12 Alternating Rounds

2 Wall Walks
15 Weighted Sit Ups / Alternating V-Ups
20 Alternating Single Arm Dumbbell Snatch

Partner 1 will complete an entire round while Partner 2 rests. Then they'll switch until they've both completed 6 rounds (12 total).

Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up

Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 3 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 3 per Round

Score: Total Time

Goal: 21-30 Minutes

COACHES NOTES
You're aiming for your round to take 1:45-2:30. With this version, you'll be getting more rest (compared to the work) than in the individual versions so we expect you to push the pace a bit more when it's your turn to go. Choose a wall walk variation that allows you to knock out those 2 reps in 20-30 seconds. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 0:45-1:15. Choose a weight for the snatches that you can do at least 10-12 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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 40 you end up doing 20 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

MAMA MODIFICATIONS

Wall Walks

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

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)

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.