Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/24/2021 in Round 1!

This is the workout of the day for Monday - but also the TWENTY-FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 25 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 DB Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute between each of the 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

DUMBBELL 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.

CUSTOMIZATIONS
Go lighter
Single DB Hang Power Clean

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
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute Between 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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.

CUSTOMIZATIONS
Go lighter

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
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: GLORY DAYS HERMES

4 Sets

Each set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
3 Bar Muscle Ups
7 Box Jump Overs

Rest 1 Minute Between each 3 Min AMRAP

Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and muscle ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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.

CUSTOMIZATIONS
Go lighter

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

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, UPPER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell

Rest 3 Minutes

10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell

Suggested Weight
Men: 40-50# DBs (go heavier than normal if you can)
Women: 25-35# DBs (go heavier than normal if you can)

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the dumbbells. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

20 Barbell Back Squat
20 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
10 Barbell Back Squat
10 Lateral Burpee Over Bar

Rest 3 Minutes

10 Barbell Back Squat
10 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
20 Barbell Back Squat
20 Lateral Burpee Over Bar

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

Extra Challenge
Men: 155-175#
Women: 105-115#

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the barbell. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag

Rest 3 Minutes

10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag

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

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Ideally, we want the weight you're using to allow you to do at least 10 squats at a time. We realize it's difficult to adjust sandbag weight so if you are unable to do 10 reps, consider reducing the set to 15-12-10! Today is a good one to challenge yourself so if you think you might crank out all those squats unbroken, consider the extra challenge. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the sandbag. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 Hop Overs/Double Unders
8 Dumbbell Deadlift
Max Reps Toes to Bar / Alternating V-Up

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

Extra Challenge
Men/Women: Increase Hop Overs to 30

Score: Total Toes to Bar or V-Up Reps ONLY

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 4-8 reps each minute to hit the goal.

The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

Don't just fly through the deadlifts, those should be performed with control and with a proper set up position - hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 Hop Overs/Double Unders
5 Barbell Deadlift
Max Reps Toes to Bar / Alternating V-Up

Suggested Weight
Men: 155-185#
Women: 105-125#

Extra Challenge
Men: 205-245# and/or Barbell Hop Overs
Women: 135-165# and/or Barbell Hop Overs

Score: Total Toes to Bar or V-Up Reps Only

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.

The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

Choose a weight that is challenging for the deadlifts - but will allow you to go unbroken. Move well with hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 SB Hop Overs/Double Unders
5 Sandbag Over Shoulder
Max Reps Toes to Bar / Alternating V-Up

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

Extra Challenge
Men/Women: Increase Double Unders to 30 Reps and/or use a heavier bag or D-Ball if you have one.
Score: Total Toes to Bar or V-Up Reps Only

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.

The hop over/double unders and sandbag over shoulder should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of over the shoulder reps if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

For the toes to bar you may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

Usually we suggest a sandbag supine toe touch option for Program C when there are toes to bar or v-ups - but for this particular workout it takes too much time to get into position! Best to go with one of the other options!

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Double/Single Unders

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Toes to Bar

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
Run 400 Meters
21 Dumbbell Thrusters

Rest 3 Min

3 Rounds
Run 300 Meters
15 Dumbbell Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Dumbbell Thrusters

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

**Could also do this version with a sandbag!

Extra Challenge
Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for Extra Challenge you just go up in weight for each new 3 round section)

If you don't have the dumbbell inventory to do that with - just use heavier dumbbells for the whole thing.

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
Run 400 Meters
21 Barbell Thrusters

Rest 3 Min

3 Rounds
Run 300 Metes
15 Barbell Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Barbell Thrusters

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for Extra Challenge you go up in weight for each new 3 Round section)

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

Suggested Weight
Men: 75#
Women: 55#

**Could also do this version with dumbbells or even a sandbag!

Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for Extra Challenge you go up in weight for each new 3 Round section)

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 5 years old now and we can't change it for anyone who may have made it tradition. So enjoy!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

MAMA MODIFICATIONS

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Day after Thanksgiving - keeping it simple with the Program A single dumbbell workout!

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

12 Alternating Dumbbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Barbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggested Weight
Men: 75# Barbell / 40# DB for Push Up + Pull Across
Women: 55# Barbell / 25# DB for Push Up + Pull Across

Extra Challenge
Men: 95# / 50# DB for Push Up + Pull Across
Women: 65# / 35# DB for Push Up + Pull Across

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. If you end up breaking into 2 sets in the later rounds, that's probably fine. We just don't want you going so heavy that you are breaking it up from the beginning. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Sandbag Ground to Overhead
8 Push Up + Lateral Drag

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. For the ground to overhead, you can release the bag on the way down between each rep. Just make sure that you set right back up as soon as the bag hits the ground. And, focus on a really solid set up position for each rep. For the push up + lateral drag, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and dragging across.

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: LOWER BACK RELEASE, UPPER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

100 Meter Farmer Carry
8 Devil Step Up

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. You're looking to finish a round every 1:45-2:30. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during the set of 8 each time. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

100 Suitcase Carry
8 Sandbag Burpee + Step Up

**If unable to Suitcase Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
Alright, guys - you're looking to finish a round every 1:45-2:30. Your core is going to be taxed big time throughout this workout - from resisting the weight of the sandbag during the suitcase carry and the lopsided loading of the step ups. Make sure to switch hands at the halfway point during the carry and switch shoulders for each step up rep. Be mindful of keeping your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you clean the bag up to your shoulder.

Suitcase Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

Partner 1: 100 Meter Farmer Carry

While

Partner 2: Max Reps Dumbbell Burpee Step Up

Then SWITCH

Partner 1: Max Reps Dumbbell Burpee Step Up

While

Partner 2: 100 Meter Farmer Carry

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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

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

Score 1: Total Dumbbell Burpee Step Up Reps
Score 2: Total Time

Goal 1: 140-180 Reps
Goal 2: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during your max set. You're looking to get 7-9 devil step ups each time it's your turn. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

Devil Step Up

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing the "Devil" part of this movement are Bear Pose Burpee, KB Swing, or Ball Slam. If you have any pubic symphysis pain or SPD you may want to modify the Step Up to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it or do a lateral step up or lunge. If you need to customize further, you could do DB Squats or Single Leg Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.