Posts tagged 2021week29
MONDAY 07/12/2021
MONDAY 07/12/2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/11/2021 in Round 1!

This is the workout of the day for Monday - but also the SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 15 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): GYMNASTICS-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, HIP FLEXORS & PSOAS STRETCH
POST: QUADS/IT BAND, COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL GAIA

60 DB Deadlifts
60 Air Squats
60 Push Ups
30 DB Power Cleans
30 DB Squats
30 DB Shoulder to Overhead

One time through!

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

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

Score: Total Time

Goal: 11-17 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, DB squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

DB DEADLIFTS
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

AIR SQUATS
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PUSH UPS
For the 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

DB POWER CLEAN
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATIONS
Hang Power Clean

DB SQUATS
For the DB squats 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

DB SHOULDER TO OVERHEAD
Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL GAIA

60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

One time through!

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

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

Score: Total Time

Goal: 11-17 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

BARBELL DEADLIFT
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

AIR SQUAT
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PUSH UP
For the 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

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

CUSTOMIZATIONS
Hang Power Clean

BARBELL FRONT SQUAT
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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 bar on the shoulder and not out in front. Stand fully for each rep.

CUSTOMIZATIONS
Goblet Squat

BARBELL SHOULDER TO OVERHEAD
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG GAIA

60 Sandbag Deadlifts
60 Air Squats
60 Push Ups
30 Sandbag Power Cleans
30 Sandbag Front Squats
30 Sandbag Shoulder to Overhead

One time through!

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

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

SANDBAG DEADLIFT
For the deadlifts the sandbag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

AIR SQUAT
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PUSH UP
For the 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 top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

SANDBAG POWER CLEAN
Sandbag Power Cleans start with the SB on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Hang Power Clean

SANDBAG FRONT SQUAT
For these squats, 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
Goblet Squat

SANDBAG SHOULDER TO OVERHEAD
Set up for the push press with the bag on your biceps and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the arms, press straight up to lock out.

You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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

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.

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.

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.

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.

Akeiko Dela Cruz2021week29, Monday
TUESDAY 07/13/2021
TUESDAY 07/13/2021

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

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

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

8 Dumbbell Plunger Right
Run 200 Meters
8 Dumbbell Plunger Left
Run 200 Meters

Rest 1 Minute Between Rounds

** Dumbbell Plunger = Single Arm DB Push Press + Overhead Lunge Right + Overhead Lunge Left

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!

DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Single Shoulder Lunges
Single Arm Push Press + Single Shoulder Step Up

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

5 Barbell Plunger
Run 200 Meters
5 Barbell Plunger
Run 200 Meters

Rest 1 Minute Between Rounds

**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left

**This version may also be done with your sandbag!

Suggested Weight
Men: 65-75#
Women: 45-55#

Extra Challenge
Men: 95#+
Women: 65#+

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your bar! Remember your first line of defense is keeping the arms locked out overhead with the biceps in line with the ears. As soon as the bar starts to get too far out in front of you or bend at the elbows, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!

BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

8 Dumbbell Plunger Right

Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)

8 Dumbbell Plunger Left

Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)

Rest 1 Minute Between Rounds

**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left

**This version may also be done with a barbell or sandbag!

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The row/bike should definitely be under a minute. Dig deep and push the pace on the second interval in each round!

DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up

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

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.

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.

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 Cruz2021week29, Tuesday
WEDNESDAY 07/14/2021
WEDNESDAY 07/14/2021

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: HIPS 2.0, SPINE HEALTH WITH A TWIST

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

15 Min EMOM
(Every Minute on the Minute for 15 Minutes)

Min 1: 40 Double Unders/ DB Hop Overs
Min 2: 25 Eye Level (Russian) KB/DB Swings
Min 3: 25 Russian Twists

**You may choose to use a different weight for swings/twists

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

Extra Challenge
Men: Heavier KB/DB + Go for 50 Unbroken Double Unders
Women: Heavier KB/DB + Go for 50 Unbroken Double Unders

Score: Total Number of Minutes All Work is Completed (out of 15)

Goal: 15 Minutes

COACHES NOTES
The goal is to complete all 15 minutes but to make it challenging. You should get 10-15 seconds rest each minute. Getting more rest than that is not necessarily better so consider the extra challenge if that gets you closer to :45-:50 seconds of work each minute. As an example of scoring, let's say that in minute 12:00-13:00 you only get 30 double unders in the minute. Move on the eye level swings and keep working for the entire 15 minutes. However, your score would be 12 because the Russian twists in minute 11:00-12:00 were the last minute in which all the work was performed. For today's workout, there and back = 1 rep on the Russian twists.

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 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

EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder-blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. There and back = 1 rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

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.

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.

Russian Twists

If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Akeiko Dela Cruz2021week29, Wednesday
THURSDAY 07/15/2021
THURSDAY 07/15/2021

It's birthday season at Street Parking and today we celebrate Max Grizzly Vollmer. He is 3 years old 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
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

7 Burpee Pull Ups
15 DB Thrusters

Suggested Weight
Men: 35-40# DBs
Women: 20-25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows

DUMBBELL THRUSTER
The DBs will be on the shoulders 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 DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

7 Burpee Pull Ups
15 Thrusters

Suggested Weight
Men: 75#
Women: 45#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

7 Burpee Pull Ups
15 Sandbag Thrusters

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows

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

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

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.

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

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.

DB Step Ups

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

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 Cruz2021week29, Thursday
FRIDAY 07/16/2021
FRIDAY 07/16/2021

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Dumbbell Power Cleans
6 Box Jump Overs

Suggested Weight
Men: 40 DBs / 22-24" Jump
Women: 25 DBs / 18-20" Jump

Extra Challenge
Men: 50# DBs / Increase Box Jump Over ONLY to 8 Reps
Women: 35# DBs / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
4 minutes of:
Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be aggressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken if you wanted to. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
4 minutes of:
Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your dumbbells or sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the row/bike should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

ROW/BIKE
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance/calories as needed to keep it under 5.

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

Power Clean

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

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.

Akeiko Dela Cruz2021week29, Friday
SATURDAY 07/17/2021
SATURDAY 07/17/2021

Reps between versions vary slightly 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): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Alternating Dumbbell Floor Press
100 Meter Suitcase Carry (Switch Halfway)
20 Alternating Bent Over Row
100 Meter Single Arm DB Overhead Carry (Switch Halfway)

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

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.

ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.

CUSTOMIZATIONS
Single DB Floor Press

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 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

5 Rounds

12 Bench Press
100 Meter DB/KB Suitcase Carry (Switch Halfway)
20 Barbell Bent Over Row
100 Meter Single Arm DB/KB Overhead Carry (Switch Halfway)

Suggested Weight
Men: 95-115#
Women: 55-65#

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. You have the option to replace the suitcase carry with a bear hug plate carry and the overhead carry with a 2-hand plate overhead carry! For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Go lighter
Floor Press

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 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

5 Rounds

16 Sandbag Floor Press
100 Meter Sandbag Suitcase Carry (Switch Halfway)
16 Sandbag Bent Over Slams
100 Sandbag Overhead Carry

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

Extra Challenge
Men: N/A
Women: N/A

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. If you're struggling to finish either of the 100m carries in a minute, consider reducing the distance or switch to a bear hug carry for one or both. Since it's difficult to change the weight of a sandbag, go ahead and reduce the reps of the floor presses if you're unable to get those 16 reps done in 1:30 or less. Same goes for the bent over slams if those are taking you a minute or less!

SANDBAG FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your sandbag in your lap before lying back since it's tough to get it into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower the sandbag so that your elbows track close to your sides. Don't slam your elbows down! Be gentle! Pause for a half second then explode up to lock out.

CUSTOMIZATIONS
Reduce reps
Push Ups

SANDBAG SUITCASE CARRY
Hold the sandbag 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 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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
Sandbag High Pull

SANDBAG OVERHEAD CARRY
Hold a sandbag overhead. You can hold the handles and have the bag hang down on the back of your forearms or hold the bottom of the bag - whatever works for you. Belly should be tight, shoulders back, and chest up. Keep your biceps near your ears and continue pressing up through the heels of your palms the entire carry. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Low Sandbag Overhead Carry Step Ups
Sandbag Overhead Carry March

TEAM VERSION

TEAM VERSION

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

200 Meter Suitcase Carry (both carrying/must stay together) (switch hands back and forth whenever you want)

then

Partner 1: 28 Alternating Floor Press

while

Partner 2: 36 Alternating Bent Over Rows

then

200 Meter Single DB Overhead Carry (both carrying/must stay together) (switch hands back and forth whenever you want)

then

Partner 1: 36 Alternating Bent Over Rows

while

Partner 2: 28 Alternating Floor Press

**This workout can also be done with a bench press/barbell bent over row - or - sandbag options. See description for details.

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

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

Score: Total Time

Goal: 22-28 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You and your partner are looking at each round taking 7-9 minutes to finish in the goal time. Choose a weight for both of the carries that allows you to do 100m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set. Keep in mind that you can't start the next carry until your partner has completed their portion so try to pick weights that allow you both to finish around the same time.

Bench Press: 20 per round
Barbell BOR: 30 per round

Sandbag Floor Press: 28 per round
Sandbag Slam: 28 per round

ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.

CUSTOMIZATIONS
Single DB Floor Press

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 about 2 minutes. 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

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

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

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.

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.

Akeiko Dela Cruz2021week29, Saturday