10 KRONOS Demo - Street Parking Vault 2021

10 KRONOS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/08/2021 in Round 1!

This is the workout of the day for Monday - but also the TENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 9 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: KRONOS

In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:

100 Burpee Box Jump Overs

Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!

Box Height Suggestions
Men: 20-24"
Women: 16-20"

No Extra Challenge for this one! Just GO FASTER!

Score: Time On the Clock When You Finish Rep 100

Goal: 10-20 Minutes (Yes, we have seen this completed in under 10 minutes!)

COACHES NOTES
You're shooting for 10-20 burpee box jump overs in each working minute. If you're struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you're stepping down.

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

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
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over

MAMA MODIFICATIONS

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

210907_Demo.mp4

210907_Prog.mp4

210907_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): GYMNASTICS
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

50 Dumbbell Thrusters
50 Weighted Sit Ups
50 Dumbbell Power Clean & Jerks

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

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

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight if possible or an appropriate customization for the other two movements. Take the time to set up properly on each rep of the clean & jerk. Don't let the weight pull your chest below the hips on the way down!

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

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

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

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

50 Barbell Thrusters
50 Weighted Sit Ups
50 Barbell Power Clean & Jerks

Suggested Weight
Men: 75-95# | 40# DB Sit Ups
Women: 55-65# | 25# DB Sit Ups

Extra Challenge
Men: 115#+ | 50# DB Sit Ups
Women: 75#+ | 35# DB Sit Ups

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight or an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your 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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Sandbag Thrusters
50 Sandbag Sit Ups
50 Sandbag Power Clean & Jerks

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

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. If the thrusters take more than 3 minutes, consider moving on to the sandbag sit ups at the 3:00 mark and go with an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

SANDBAG 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

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

SANDBAG CLEAN & JERK

The clean AND jerk together counts as 1 rep.

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

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

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

CUSTOMIZATIONS
Adjust reps to fit movement time window

MAMA MODIFICATIONS

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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)

Power Clean

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

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

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.

Jerk

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.

210908_Demo.mp4

210908_Prog.mp4

210908_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

200m Run
20 Push Ups
15 Pull Ups
200m Run

Rest 2 minutes between rounds

Strict Pull Up Option: 7-10 Reps per Round

Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups

Score: Slowest Round Only

Goal: 3:00-4:30

COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the runs in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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
Bent Over Row
Banded Pull Ups

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

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

20 Push Ups
15 Pull Ups

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

Rest 2 minutes between rounds

Strict Pull Up Option: 7-10 Reps per Round

Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups

Score: Slowest Round Only

Goal: 3:00-4:30

COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the bike/rows in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.

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

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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
Bent Over Row
Banded Pull Ups

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.

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.

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.

210909_Demo.mp4

210909_Prog.mp4

210909_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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, MORNING COFFEE
POST: HIPS 2.0, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Eye Level Swings
12 Weighted Step Ups

Suggested Weight
Men: 40# DBs // 40-55# KB/DB // 20-24" Box
Women: 25# DBs // 25-35# KB/DB // 16-20" Box

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, choose a load that you can go unbroken for at least the first few rounds. After that, grip may become a factor and you'll need to break them up. Try to keep it to a max of two sets to complete the 12 step ups each time.

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

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Eye Level Swings
12 Front Rack Step Ups

Suggested Weight
Men: 75# Barbell // 40-55# KB/DB // 20-24" Box
Women: 55# Barbell // 25-35# KB/DB // 16-20" Box

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, the front rack position will be pretty taxing on the core. You may be able to go unbroken for the first few rounds but break them up before the elbows start to drop or the chest tips forward when stepping. Try to keep it to a max of two sets to complete the 12 step ups each time.

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

BARBELL FRONT RACK STEP UPS
Start with the bar in front, high up on the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down. Each step is one rep.

CUSTOMIZATIONS
Lower stepping height
Alternating Front Rack Lunges

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Alternating Hang to Shoulder
12 Sandbag Shoulder Racked Step Ups

Suggested Loading
Men: 50-70# // 20-24" Box
Women: 25-45# // 16-20" Box

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Make sure you are using your hips on the hang to shoulders and you are not overpulling with the arms. Break them up into 2-3 sets depending on the weight of the bag. For the step ups, switch off shoulders each round. Keep the belly tight and avoid letting the bag sink you over to one side. Try to keep it to a max of two sets to complete the 12 step ups each time.

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. Shift your hips back, bend your knees slightly 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull

SANDBAG SHOULDER RACKED STEP UP
Choose a height that is appropriate for you. Clean the bag to one shoulder. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. Switch shoulders between rounds so that you aren't doing all your step ups with the bag racked on one side.

CUSTOMIZATIONS
Lower stepping height
Alternating Shoulder Racked Lunges.

MAMA MODIFICATIONS

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.

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

210910_Demo.mp4

210910_Prog.mp4

210910_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / DB Hop Overs
10 Inverted Rows

(Can mix and match rows and equipment)

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

Extra Challenge
Men: 50# DBs / Feet Elevated Rows
Women: 35# DBs / Feet Elevated Rows

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the inverted rows, challenge yourself. We want you to have to break up the reps into smaller sets. So, give yourself a difficult body angle or elevate your feet and go fully horizontal. Make sure the double unders or hop overs are taking less than 30 seconds in every round, ideally closer to 20.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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 :30 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

INVERTED ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / Barbell Hop Overs
10 Bent Over Rows

Suggested Weight
Men: 40# DBs / 95#
Women: 25# DBs / 65#

Extra Challenge
Men: 50# DBs / 115#+
Women: 35# DBs / 75#+

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the bent over rows, these should be difficult. Pick a weight that you are going to have to break up into smaller sets. And, make sure the movement is clean. No pulling the chest down into the bar, keep it strict. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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 :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

BARBELL HOP OVER
Stand next to your barbell and hop laterally, 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/skip instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Suitcase Carry
20 Double Unders / Sandbag Hop Overs
5L/5R Single Arm Sandbag Bent Over Row

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

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the single arm bent over rows, these should be difficult. Remember, it is 5 on one side, then 5 on the other. Use your non-pulling arm for support, either planted against one leg or on a box/bench. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

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 minutes. 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

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 :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.

The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.

CUSTOMIZATIONS
Sandbag Bent Over Rows

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.

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.

210911_Demo.mp4

210911_Prog.mp4

210911_Cust.mp4

Reps vary for this workout! Be sure to read the full description!

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Wall Balls
8 Single Arm Devil Press (Right)
8 Single Arm Devil Press (Left)
20 Wall Balls

Rest 1 minute between rounds

Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB

Extra Challenge
Men/Women: Unbroken Wall Balls!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Devil Press that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Empty Bar Thrusters
16 Plate Burpees
20 Empty Bar Thrusters

Rest 1 minute between rounds

Suggested Weight
Men: 45# Bar / 45# Plate
Women: 35# Bar or Single Dumbbell / 25-35# Plate

Extra Challenge
Men/Women: Unbroken Thrusters!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a thruster master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with thrusters, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Choose a weight and pace for the Plate Burpees that will allow you to get those reps done in 1:15-2:00. Make sure you're breathing deeply every chance you get - especially during the minute rest!

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your 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

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

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary for this workout! Be sure to read the full description!

4 Rounds

20 Wall Balls
16 Sandbag Burpees
20 Wall Balls

Rest 1 minute between rounds

Suggested Loading
Men: 18-20# Med Ball / 50-70# Bag
Women: 12-14# Med Ball / 25-45# Bag

Extra Challenge
Men/Women: Unbroken Wall Balls!

Score: Total Time

Goal: 13:00-19:00

COACHES NOTES
Ouchie! This one's gonna burn. You're shooting to complete each round within 2:30-4:00. If you're a wall ball master - go with the Extra Challenge option of unbroken reps! If you tend to struggle with wall balls, break them up early into sets of 8-12 reps so that you can stay strong across all 4 rounds. Pace yourself on the sandbag burpees to get those reps done in 1:15-2:00. If 16 are taking much longer than 2 minutes, consider reducing the reps to a number that's more manageable. Make sure you're breathing deeply every chance you get - especially during the minute rest!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In teams of 2:

160 Wall Balls
128 Single Arm Devil Press*
160 Wall Balls

One person works at a time while the other rests.

*Switch arms every 8 reps

Suggested Weight
Men: 18-20# Med Ball / 40# DB
Women: 12-14# Med Ball / 25# DB

Extra Challenge
Men/Women: Do Wall Balls in Unbroken Sets of 20 Reps

Score: Total Time

Goal: 24:00-30:00

COACHES NOTES
Ouchie! This one's gonna burn. You and your partner should be wrapping up the first set of 160 wall balls in 8 minutes or less! If you're past the 8:00 mark, consider customizing the remainder of the workout so that you guys finish in the goal range. For you wall ball masters, consider doing the Extra Challenge option - when it's your turn to work - do 20 unbroken wall balls before switching with your partner! Choose a weight and pace on the single arm devil press that allows you to do 10-15 reps within a minute. Make sure you breathe throughout the movements and especially while you're resting!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell 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 bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

MAMA MODIFICATIONS

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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!