Posts tagged 2021week21
MONDAY 05/17/2021
MONDAY 05/17/2021

This workout was programmed on 07/24/2020!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTIETH 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 20 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
SHOULDER WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ARTEMIS

30 DB Shoulder Press
15 DB Bear Complex Reps
30 Push Up + Tap + Tap
15 DB Bear Complex Reps
30 Push Ups
15 DB Bear Complex Reps

Bear Complex with Dumbbells is actually just a Squat Clean Thruster + Thruster (or 1 Power Clean + 2 Thrusters)

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

Extra Challenge Men: 50# DBs / 40 of each pressing movement + 20 Bear Complex each time
Extra Challenge Women: 35# DBs / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you can do 3-5 reps at a time, especially because you can't drop dumbbells like you can drop a bar or a bag. It'll be tough but holding onto the dumbbells for a few reps will be your most efficient option.

SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

CUSTOMIZATION
Single DB held in both hands

DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster

OR

You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATION
Single DB Bear Complex

PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
SHOULDER WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL ARTEMIS

30 Shoulder Press
15 Bear Complex Reps
30 Push Up + Tap + Tap
15 Bear Complex Reps
30 Push Ups
15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Using a squat clean thruster instead of a power clean + thruster is also ok.

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

Extra Challenge Men: 95-115# / 40 of each pressing movement + 20 Bear Complex each time
Extra Challenge Women: 65-75# / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you COULD do 3-5 reps at a time with but know that it's OK to do these in singles (do one rep then drop the bar before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
SHOULDER WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG ARTEMIS

30 Sandbag Seated Shoulder Press
15 Sandbag Bear Complex Reps
30 Push Up + Drag
15 Sandbag Bear Complex Reps
30 Push Ups
15 Sandbag Bear Complex Reps

Sandbag Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Can also do a squat clean into the thruster if you would prefer that!

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

Extra Challenge Men/Women: 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Ideally for the seated presses and push up + drag, you can do 5-7 reps at a time with the weight of your bag. If that's not happening, consider reducing the total reps from 30 to 20-25. The weight of the bag shouldn't be as much of an issue for the bear complex reps but reducing reps is a great way to customize, if you find you are falling short of the goal pace. It's totally fine to do these in singles (do one rep then drop the bag before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

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
Knee Push Up + Plank Lateral Drag

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

MAMA MODIFICATIONS

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.

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.

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.

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.

Akeiko Dela Cruz2021week21, Monday
TUESDAY 05/18/2021
TUESDAY 05/18/2021

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO
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, CALVES/ANKLES
POST: SPINE HEALTH WITH A TWIST, NECK & SHOULDER RELIEVER

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes)

200 Meter KB/DB Suitcase Carry (100M R/100M L)
400 Meter Run

*Can use your sandbag for this version!

Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB

Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry

Score: Slowest Round ONLY

Goal: 3:30-4:30

COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the runs and focus on a smooth steady pace on the carries.

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes)

200 Meter KB/DB Suitcase Carry (100M R/100M L)
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

*Can use your sandbag for this version!

Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB

Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry

Score: Slowest Round ONLY

Goal: 3:30-4:30

COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the row/bike and focus on a smooth steady pace on the carries.

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

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.

Akeiko Dela Cruz2021week21, Tuesday
WEDNESDAY 05/19/2021
WEDNESDAY 05/19/2021

HAPPY BIRTHDAY CAROLINA!!!

Be sure to read the description for the version you pick because the reps vary for this workout!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

10 Pull Ups
6 Alternating DB Pistons

Suggested Weight Men: 40-50# DB
Suggested Weight Women: 25-35# DB

Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 8 Alt DB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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 PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

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 up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

10 Pull Ups
4 Barbell Pistons

*Can use your sandbag for this version!!

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

Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 6 BB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 4 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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 PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

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.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

3 Muscle Ups
6 Alternating DB Pistons

*Can use your barbell or sandbag for this version - just be sure to reduce reps to 4!!

Suggested Weight Men: 40-50# DB
Suggested Weight Women: 25-35# DB

Extra Challenge Men/Women: Increase reps to 4 Muscle Ups + 8 Alt DB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
Make sure you choose an appropriate customization that you can perform safely for the entire workout. The muscle ups should take 30-45 seconds the whole way. String them together or go singles. Do not get sloppy on these! Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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 ssisted
Foot Assisted

DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

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 up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.

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.

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.

DB Snatch

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

Akeiko Dela Cruz2021week21, Wednesday
THURSDAY 05/20/2021
THURSDAY 05/20/2021

This workout has two parts and two scores!!!

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-BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, HIP FLEXORS & PSOAS STRETCH

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Dumbbell Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

Suggested Weight Men: 40-50# DBs
Suggested Weight Women: 25-35# DBs

Extra Challenge Men/Women: Increase reps to 6/9/12

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

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

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

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Barbell Front Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

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

Extra Challenge Men/Women: Increase reps to 6/9/12

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

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

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

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Sandbag Front Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

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

Extra Challenge Men/Women: Increase reps to 6/9/12

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

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

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

SANDBAG FRONT SQUAT
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!

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

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

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

MAMA MODIFICATIONS

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

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.

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.

Akeiko Dela Cruz2021week21, Thursday
FRIDAY 05/21/2021
FRIDAY 05/21/2021

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, HIP FLEXORS & PSOAS STRETCH
POST: SPINE HEALTH WITH A TWIST, CALVES/ANKLES

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 DB Hang Power Cleans

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

DB HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

CUSTOMIZATIONS
Go Lighter
Eye Level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

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

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 Hang Power Cleans

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

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

CUSTOMIZATIONS
Go Lighter
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

40 Double Unders / SB Hop Overs
30 Alternating V-Ups
20 Sandbag Hang Power Cleans

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! The hang power cleans should take about a minute. You may need to adjust ther reps to fit that time window if working with a heavier bag. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

CUSTOMIZATIONS
Hang to High Pull

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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)

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.

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.

Akeiko Dela Cruz2021week21, Friday
SATURDAY 05/22/2021
SATURDAY 05/22/2021

We're celebrating the birth of Baby Banner with today's workout!

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

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

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

DUMBBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

BARBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/Sandbag Burpee

Suggested Back Squat Weight Men: 95-115#
Suggested Back Squat Weight Women: 65-75#

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press/Plate Burpee/Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses/plate burpees/sandbag burpees completed.

Set yourself up to be able to complete 8-10 devil press (or whichever variation you choose) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

BIKE/ROW & SANDBAG BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
or
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
15 Sandbag Back Squats
Max Reps Sandbag Burpee

*Can also do this version with dumbbells or barbell/plate!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

*Only do Extra Challenge if you go with the RUN/Sandbag Option!

Score: Total # of Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the Run/Bike/Row then squats. With the remaining time in the 3 minute window, do as many sandbag burpees (or whichever variation you choose) as you can until the next round starts. Keep a running count of total sandbag burpees completed.

Set yourself up to be able to complete 8-10 sandbag burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to do the run/sandbag version and want to go with the extra challenge, the run should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

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

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

CUSTOMIZATIONS
No Push Up Sandbag Burpee

TEAM VERSION

TEAM VERSION

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

TEAM BANNER

4 Rounds

Partner 1: 400 Meter Run

Partner 2: 15 Dumbbell Squats + Max Reps Devil Press

SWITCH

Partner 1: 15 Dumbbell Squats + Max Reps Devil Press

Partner 2: 400 Meter Run

That's one round!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of COMBINED Devil Press Reps

Goal: 70+ Reps

COACHES NOTES
So while one partner is running 400m, the other will complete 15 squats and then as many devil press as they can until their partner returns from the run. Then you'll both switch - the running partner will become the squat/devil press partner and vice versa. Once you've both run 400m - that's one round.

Set yourself up to be able to complete 9-12 devil press each round. Choose a load on the squats you can go unbroken, or close to it, the whole way.

If you choose to run with a dumbbell/plate etc., it should not take more than 2:30.

This is the first time a TEAM VERSION has been programmed for the Banner workout!

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
Mountain Climbers
Toe Taps to a Low Target

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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.

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

Devil Press

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

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.

Akeiko Dela Cruz2021week21, Saturday