Posts tagged 2021week24
MONDAY 06/07/2021
MONDAY 06/07/2021

This workout was originally programmed on 08/18/2020 and you can #blamealex!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 10 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
  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, THORACIC SPINE RELEASE
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ARES

4 Rounds

10 DB Clean and Jerks
15 Toes to Bar
10 DB Clean and Jerks
15 DB Facing Burpees

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

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight

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.

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

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

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up DB Facing Burpee
Regular Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: BARBELL ARES

4 Rounds

10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

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

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

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

CUSTOMIZATIONS
Lighter weight

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.

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

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

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up Bar Facing Burpee
Regular Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: SANDBAG ARES

4 Rounds

10 Sandbag Clean and Jerks
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerks
15 Sandbag Facing Burpees

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Break up the clean and jerks into sets of 3-5 reps from the start. If the weight of your bag feel too heavy to get each set of 10 reps done in a minute or less, go ahead and reduce the reps to 8. If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

SANDBAG CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

CUSTOMIZATIONS
Adjust reps to fit movement time window

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Knee-Ups
Weighted Sit Ups
Regular Sit Ups

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

- OR -

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up SB Facing Burpee
Regular Burpees

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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.

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

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Akeiko Dela Cruz2021week24, Monday
TUESDAY 06/08/2021

Goals vary depending on the version you choose today. Program B is a bit heavier option for this one!

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: WARM UP FLOW, CALVES/ANKLES
POST: NECK & SHOULDER RELIEVER, PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Dumbbell Squats

When the Clock Hits 2 Min - Rest 1 Min.

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

Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks

Score: Total SQUAT Reps ONLY!

Goal: 60-90 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many DB squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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
SQUAT WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Back Squats

When the Clock Hits 2 Min - Rest 1 Min.

Suggested Weight
Men: 115-135#
Women: 75-95#

Extra Challenge
Men: 155#+
Women: 105#+

Score: Total BACK SQUAT Reps ONLY!

Goal: 40-60 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 8-12 squats per round for this version, they are meant to be moderately heavy.

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Sandbag Back Squats

When the Clock Hits 2 Min - Rest 1 Min.

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

Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks

Score: Total SQUAT Reps ONLY!

Goal: 60-90 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many sandbag back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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
Sandbag Single Shoulder Squats
Air Squats

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

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

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 Cruz2021week24, Tuesday
WEDNESDAY 06/09/2021

Reps vary slightly between Program A and B today.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, GENTLE LOWER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

10 Staggered Stance Dumbbell Deadlifts (R Forward)
10 Staggered Stance Dumbbell Deadlifts (L Forward)
20 Box Jumps
Run 400 Meters

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

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
Even though the load is much lighter compared to the barbell version, the increased reps and extra transition will likely take some extra time. That's okay, don't rush the deadlifts and get sloppy, just go harder on the run! Remember to primarily use your front leg and glute in the staggered stance, the back leg and foot are mostly for support. The ideal pace is about 3:30-5:00 per round. Choose a height on the box that allows you to complete 20 reps in a minute or less. Empty the tank on the final run!

STAGGERED STANCE DUMBBELL DEADLIFTS
Stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a microbend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.

CUSTOMIZATIONS
Dumbbell Deadlifts
Sumo Deadlifts

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

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 B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters

Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box

Extra Challenge
Men: 205#+
Women: 135#+

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the run. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Push hard on the runs, especially the last one!

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

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

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
LOWER BODY BARBELL WARM UP

WORKOUT

This version can be done with either the barbell option (listed) or the dumbbell option found in Program A.

4 Rounds

15 Barbell Deadlifts
20 Box Jumps
Bike 30 Cal (Men) / 22 Cal (Women)
-or-
Row 36 Cal (Men) / 26 Cal (Women)

Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box

Extra Challenge
Men: 205#+
Women: 135#+

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the bike/row, especially the row. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Empty the tank, go full send on the final bike/row!

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

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

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

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.

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.

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 Cruz2021week24, Wednesday
THURSDAY 06/10/2021

Reps vary for the different versions today.

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

PRE(best before main workout): OLY-POWER
  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, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 16 Alternating Dumbbell Shoulder Press
Min 2: 18 Alternating Dumbbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)

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

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

Score: Weight Used for Min 1 and 2

Goal: Choose a weight that is challenging and probably not unbroken

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

ALTERNATING 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 one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supported Single Arm Bent Over Row
Single Dumbbell Bent Over Row

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 12 Barbell Shoulder Press
Min 2: 14 Barbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)

Suggested Weight
Men: 95# / 40-50# 1/4 Get Ups
Women: 65# / 25-35# 1/4 Get Ups

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: Weight Used for Min 1 and 2

Goal: Choose a weight that is challenging and probably not unbroken

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

ALTERNATING 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 one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supported Single Arm Bent Over Row
Single Dumbbell Bent Over Row

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 12 Seated Sandbag Shoulder Press
Min 2: 14 Sandbag Bent Over Slams
Min 3: 12 reps 1/4 Get Ups with the Sandbag (6 Per Side)

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

Score: Weight Used for Min 1 and 2

Goal: Adjust the reps if needed to make sure you get around 20 seconds rest each minute.

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and slams. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Don't rush the bent over slams, remember to set up properly for each rep and be explosive in the slam portion!

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
Standing Shoulder Press
Shoulder to Shoulder Press

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

1/4 SANDBAG GET UP
The 1/4 get up is just the first couple steps of the sandbag get up.

Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
Alternating V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

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.

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Akeiko Dela Cruz2021week24, Thursday
FRIDAY 06/11/2021

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
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, PIGEON STRETCH
POST: QUADS/IT BAND, GENTLE UPPER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

20 Wall Balls
20 Alternating Single Arm Dumbbell Snatch

Suggested Weight
Men: 20#ish Ball - 40# DB
Women: 14#ish Ball - 25# DB

Extra Challenge
Men: 20#ish Ball - 50# DB
Women: 14#ish Ball - 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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

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 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
SNATCH WARM UP

WORKOUT

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

20 Wall Balls
12 Power Snatch

Suggested Weight
Men: 20#ish Ball - 75# Bar
Women: 14#ish Ball - 55# Bar

Extra Challenge
Men: 20#ish Ball - 95# Bar
Women: 14#ish Ball - 65# Bar

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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 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

WORKOUT

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

20 Wall Balls or Sandbag Thrusters
12 Sandbag Ground to Overhead

Suggested Weight
Men: 20#ish Ball - 50-70# Sandbag
Women: 14#ish Ball - 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Remember to breathe during the wall balls/thrusters and try to keep a smooth, steady pace for the whole 12 minutes. For the ground to overheads, think fast singles without stepping away from your bag. If you are working with a heavier sandbag, choose a rep target that you can complete in a minute.

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

--OR--

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

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

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

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.

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 Cruz2021week24, Friday
SATURDAY 06/12/2021

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, WARM UP FLOW
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Dumbbell Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

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

Extra Challenge
Men: 50# DBs Increase Reps to 15/10
Women: 35# DBs Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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 HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
8 Hang Power Cleans + 8 Unweighted Lunges

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Barbell Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# Increase Reps to 15/10
Women: 65-75# Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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 POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
8 Hang Power Cleans + 8 Unweighted Lunges

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Sandbag Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

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

Extra Challenge
Men: Increase Reps to 15/10
Women: Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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

SANDBAG HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the sandbag still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the sandbag back to the hips to start the next rep.

CUSTOMIZATIONS
Adjust reps to fit goal
SB Hang Power Clean + Front Rack Step Ups
8 Hang Power Cleans + 8 Unweighted Lunges

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds
50 Pull Ups
50 Hang Power Clean + Lunge Right + Lunge Left

One person works at a time. Rest while your partner works. Reps are COMBINED.

This workout can be done with the barbell, sandbag, or dumbbells.

Strict Pull Up Option: Lower reps each round to 35 total.

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

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

Score: Total Time

Goal: 16-21 Min

COACHES NOTES
Choose a pull-up variation that allows you and your partner to knock out 11-16 reps within a minute. For the hang power clean + lunges, you guys should be finishing 8-10 reps within a minute. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing.

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 HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
# Hang Power Cleans + # Unweighted Lunges

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.

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.

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.

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.

Akeiko Dela Cruz2021week24, Saturday