08 Morpheus Demo - Street Parking Vault 2021

08 Morpheus Programs - Street Parking Vault 2021

08 Morpheus Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/22/2021 in Round 1!

This is the workout of the day for Monday - but also the EIGHTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 26 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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Dumbbell Man Makers

Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Devil Press

Rest 2 Minutes Before Part 3

Use same weight as Part 1

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weight (For Parts 1 & 2 ONLY)
Men: 40# DBs
Women: 25# DBs

Extra Challenge (For Parts 1 & 2 ONLY)
Men: 50# DBs
Women: 35# DBs

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Manmakers and Devil Presses but send it on the Burpees! Choose a weight for the Manmakers that you can do 4-6 reps per minute, 8-11 for the Devil Press, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Barbell Manmakers

- Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Plate Burpees

- Rest 2 Minutes Before Part 3

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weight
Men: 95# Bar / 45# Plate
Women: 65# Bar / 25# Plate

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps+
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Barbell Manmakers and Plate Burpees but send it on the Burpees! Choose a weight for the Manmakers that you can do 5-7 reps per minute, 8-11 for the Plate Burpees, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

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

CUSTOMIZATIONS
Regular Burpee

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

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Sandbag Burpee Squat Clean Thrusters

- Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Sandbag Burpees

- Rest 2 Minutes Before Part 3

Part 3

AMRAP 3 Minutes
(As Many Reps as Possible in 3 Minutes)

Burpees

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Burpee Squat Clean Thrusters and Sandbag Burpees but send it on the Burpees! Choose a weight for the Burpee Squat Clean Thrusters that you can do 5-7 reps per minute, 8-11 for the Sandbag Burpee, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

SANDBAG BURPEE SQUAT CLEAN THRUSTER
For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.

For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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 to complete the thruster.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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

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

CUSTOMIZATIONS
No Push Up Sandbag Burpee

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

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

MAMA MODIFICATIONS

Man Makers

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

Devil Press

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

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.

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.

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.

210824_Demo.mp4

210824_Prog.mp4

210824_Cust.mp4

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Minutes)

5 Pull Ups
10 KB/DB Swings

Strict Pull Up Option:
3-4 Strict Pull Ups

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

Extra Challenge
Men: Increase reps to 7/12
Women: Increase reps to 7/12

Score: Not a huge deal today. Score is number of rounds completed with all of the work.

Goal: 10 Minutes - challenge yourself!

COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the pull ups and swings faster, consider the extra challenge today. Choose a type of pull up that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest. Only go with the supported bent over row option if you don't have a pull up bar or way to do inverted rows.

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
Inverted Row
Banded Pull Ups
Supported Single Arm Bent Over Row

KETTLEBELL 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 overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!

10 Min EMOM
(Every Minute on the Minute for 10 Minutes)

1-3 Bar or Ring Mucle Ups
10 KB/DB Swings

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

Extra Challenge
Men: Increase KB Swing Reps to 12
Women: Increase KB Swing Reps to 12

Score: Not a huge deal today. Score is number of rounds completed with all of the work.

Goal: 10 Minutes - challenge yourself!

COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the work faster, consider the extra challenge today. Choose a type and rep target for the muscle ups that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest.

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

KETTLEBELL 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 overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

MAMA MODIFICATIONS

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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.

210825_Demo.mp4

210825_Prog.mp4

210825_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Squats
12 Box Jumps
Run 200 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag.

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

Extra Challenge
Men: 50# DBs - 22-24" Box
Women: 35# DBs - 18-20" Box

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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, or toe taps to a low target.

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

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Front Squats
12 Box Jumps
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight
Men: 95#
Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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, or toe taps to a low target.

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

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

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)

12 Front Squats
12 Box Jumps

Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)

Rest 1 Minute Between Rounds

**Could also do this version with your dumbbells or sandbag as seen in Program A.

Suggested Weight
Men: 95#
Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first bike/row and the last bike/row in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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

CUSTOMIZATIONS
Reduce calories

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

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

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.

210826_Demo.mp4

210826_Prog.mp4

210826_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Dumbbell Power Clean
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Dumbbell Power Clean
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Dumbbell Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Dumbbell Power Cleans
10 Push Up + Tap + Tap

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

Extra Challenge
Men: 50# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 35# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

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

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

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Barbell Power Cleans
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Barbell Power Cleans
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Barbell Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Barbell Power Cleans
10 Push Up + Tap + Tap

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

Extra Challenge
Men: 115-135# (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 75-95# (Increase Double Unders/Hops to 120, 90, 60, 30)

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

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

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

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Sandbag Power Cleans
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Sandbag Power Cleans
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Sandbag Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Sandbag Cleans
10 Push Up + Tap + Tap

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

Extra Challenge
Men: Increase Double Unders/Hops to 120, 90, 60, 30
Women: Increase Double Unders/Hops to 120, 90, 60, 30

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Ideally, you can complete at least 10 reps at a time on the power cleans. For heavier bags, you may need to adjust the reps a bit. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

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

SANDBAG POWER CLEAN
Start with the bag 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
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

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.

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.

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.

210827_Demo.mp4

210827_Prog.mp4

210827_Cust.mp4

Reps vary between versions today!

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

PRE(best before main workout): 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: WARM UP FLOW, PIGEON STRETCH
POST: THORACIC SPINE RELEASE, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right
Run 400 Meters
12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

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

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

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

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

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

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

9 Barbell Hang Piston
Run 400 Meters
9 Barbell Hang Piston

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your sandbag!

Suggested Weight
Men: 65-95#
Women: 45-65#

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 3 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

BARBELL HANG PISTON
1 Rep = 1 Barbell Hang Power Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

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

CUSTOMIZATIONS
Go lighter
Lower barbell to shoulders for lunges or step ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right

Bike 30 Cal (M) / 22 Cal (W)
or
Row 36 Cal (M) / 26 Cal (W)

12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your barbell/sandbag as seen in Program B.

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

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the bike/row. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

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

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

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

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

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.

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 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.

210828_Demo.mp4

210828_Prog.mp4

210828_Cust.mp4

Reps vary between versions today

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

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today

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

12 Dumbbell Deadlifts
12 Dumbbell Shoulder to Overhead
12 Weighted Sit Ups

Suggested Weight
Men: 40# DBs / 25-40# Sit Up
Women: 25# DBs / 15-25# Sit Up

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

CUSTOMIZATION
Go lighter

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary between versions today

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

8 Barbell Deadlifts
8 Shoulder to Overhead
12 Weighted Sit Ups

Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up

Extra Challenge
Men: 135-155#
Women: 85-105#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

CUSTOMIZATION
Go lighter

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary between versions today

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

8 Sandbag Over the Shoulder
12 Side to Side Sandbag Push Press
8 Sandbag Sit Ups

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

Extra Challenge Men/Women: Use a heavier bag for sandbag over shoulder if you have one.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The sandbag sit ups are going to take up the bulk of the time for each round. You want to finish those 8 reps in 45 seconds or less! That means moving steadily through them with maybe one short break. If you need to you can reduce the reps or go with a DB sit up to knock them out in that time. Try to keep your transitions smooth between sandbag over shoulder reps. Turn around as soon as the sandbag goes over your shoulders and start getting set up for the next rep. Spend some time in the warm up practicing the side to side presses since they can be kind of awkward.

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

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

SIDE TO SIDE PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

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

TEAM VERSION

TEAM VERSION

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

18 Minute AMRAP
(As Many Rounds and Reps As Possible in 18 Minutes)

In teams of 2:
Partner 1: 8 Barbell Deadlifts
Partner 2: 8 Barbell Deadlifts
Partner 1: 8 Shoulder to Overhead
Partner 2: 8 Shoulder to Overhead
Same Time: 12 Weighted Sit Ups

Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up

Extra Challenge
Men: 135-155#
Women: 85-105#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
So, one person works at a time on the deadlifts and shoulder to overhead movements. Then, both partners do 12 sit ups each, at the same time.

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

CUSTOMIZATION
Go lighter

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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.

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.

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)