14 CIRCE Demo - Street Parking Vault 2021

14 CIRCE Programs - Street Parking Vault 2021

14 CIRCE Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/05/2021 in Round 1!

This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 7 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
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: COOL DOWN FLOW, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

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!

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

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

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

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees

Once you Complete this set (3 Rounds of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

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.

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

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

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
The set of 12 deadlifts and the set of 9 hang power cleans should be done unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. If with the weight of your sandbag you are unable to do the reps unbroken, consider reducing the deadlift reps to 9 and the hang power clean reps to 6. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

SANDBAG DEADLIFT
Start with the bag on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

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

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

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

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

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.

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.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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

211005_Demo.mp4

211005_Prog.mp4

211005_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): SOGO

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Dumbbell Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

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

Extra Challenge
Men: 50# DBs / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 35# DBs / 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15

Score: Total Dumbbell Squat Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Front Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

Suggested Weight
Men: 95-115# / 20-24" Box
Women: 65-75# / 16-20" Box

Extra Challenge
Men: 135#+ / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 85#+/ 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15

Score: Total Front Squat Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

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

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Goal Reps for Sandbag Version is a bit higher than dumbbell/barbell.

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Sandbag Front Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

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

Extra Challenge Men/Women: Increase Pull Up + Box Jump Over Reps to 15

Score: Total Sandbag Front Squat Reps ONLY

Goal: 70-100 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 12-17 squats in each round. These should be unbroken most, if not all the way.

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

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

MAMA MODIFICATIONS

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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.

For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

211006_Demo.mp4

211006_Prog.mp4

211006_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
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: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters

Rest 1 Minute between Rounds

**Could also do this version with your sandbag

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

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range. Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly!

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. 16 Reps is 8 per leg, alternating.

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

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

SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder 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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters

Rest 1 Minute between Rounds

Suggested Weight
Men: 40# DBs (Step Ups) / 75-95# Bar
Women: 25# DBs (Step Ups) / 55-65# Bar

Extra Challenge
Men: 50# DBs (Step Ups) / 115# Barbell
Women: 35# DBs (Step Ups) / 75# Barbell

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.

You have the option today to use your dumbbells (or even kettlebells) for the step ups and then use the barbell for the shoulder to overhead movement. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! For barbell only, go with back rack step ups.

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. 16 Reps is 8 per leg, alternating.

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
Back Rack Step Ups

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although shoulder 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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups

Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)

16 Shoulder to Overhead

Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)

Rest 1 Minute between Rounds

**Could also do this workout with barbell or sandbag.

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

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.

Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! Adjust the calories/distance as needed so the bike/row takes a minute or less in the first round.

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. 16 Reps is 8 per leg, alternating.

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

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

CUSTOMIZATIONS
Reduce calories
Shorten distance

SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder 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

MAMA MODIFICATIONS

Weighted Step Ups/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

Shoulder Press

Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

211007_Demo.mp4

211007_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: CALVES/ANKLES, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

30 Toes to Bar
60 KB/DB Swings
90 Double Unders/DB Hop Overs
20 Toes to Bar
40 KB/DB Swings
60 Double Unders/DB Hop Overs
10 Toes to Bar
20 KB/DB Swings
30 Double Unders/DB Hop Overs

**If customizing to V-Ups/Alternating V-Ups increase reps per set by 10.

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

Extra Challenge Men/Women: Go Faster!

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
We want you to keep moving on this one, so set yourself up to avoid really long breaks. If the 30-60-90 takes more than 8 minutes, definitely customize something so you can pick up the pace a little bit. Choose a variation of toes to bar that allows you to get at least 5 reps at a time. Know that they will be affected by the volume of kettlebell swings, so consider breaking them up earlier than you think you need to but keep the breaks short. You'll want to be able to do at least 10-15 swings at a time. We recommend only going with double unders if you can string together at least 15-20 at a time. If they are going to be really broken up, better to go with hop overs!

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

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches

KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way 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!

CUSTOMIZATIONS
Eye Level KB/DB Swing
Weighted Sit Ups
Regular Sit Ups

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

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!

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

MAMA MODIFICATIONS

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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.

211008_Demo.mp4

211008_Prog.mp4

211008_Cust.mp4

CALLIE WORKOUT!

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

PRE(best before main workout): OLY
  POST(best after the main workout): GYMNASTICS
  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 LOWER BODY RECOVERY, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

DUMBBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Inverted/Ring/TRX Rows

*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

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

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

DUMBBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.

Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.

Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.

Modify this to a . You can also switch the lunges to DB step ups if it feels better.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Shoulder Racked Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps 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
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

BARBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Inverted/Ring/TRX Rows

*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

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

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

BARBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups


LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps 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
Bent Over Rows

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

SANDBAG CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)

3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Inverted/Ring/TRX Rows

*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

SANDBAG WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

INVERTED ROW
Set the bar/rings/TRX straps 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
Bent Over Rows

MAMA MODIFICATIONS

Wolf Complex

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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge 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. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift verion to simplify things a bit more!

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.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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

211009_Demo

211009_Prog

211009_Cust

Reps vary for this workout!

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

PRE(best before main workout): 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, PIGEON STRETCH
POST: LOWER BACK RELEASE, HAMSTRINGS

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches
Run 400 Meters

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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 for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

14 Power Snatch
Run 400 Meters

**Could also do this version with Sandbag Ground to Overhead!

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch
Sandbag Ground to Overhead

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 for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches

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

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

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The row/bike shouldn't take up more than 2:30. If it is, consider reducing the calories - especially if it's causing you to have less than 30 seconds of rest each round!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

5 Rounds

40 Single Arm DB Snatches (Combined - One Person Works at a Time)

Run 400 Meters (Together)

*Can also do this version with barbell or sandbag (28 reps per round) and/or the row/bike from Program C!

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

Extra Challenge
Men/Women: Increase Snatch Reps to 60 (or 42 for BB/SB)

Score: Total Time

Goal: 16-24 Minutes

COACHES NOTES
For the snatches, only one partner can work at a time while the other works. It's 40 reps combined so if you halved the work, you'd each do 20 reps (but it's not mandatory that you do the same amount of work!) The run should be done together but partners can't start the next round until both are back from the run.

Choose a weight on the snatches that allows you to get 20-30 reps done within a minute. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

MAMA MODIFICATIONS

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.

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.