Tres Daily Demo

The Vault "TRES" tip

Tres Subs and Mods

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This specific workout was originally posted on 03/22/2018 and again on 07/16/2018 and 03/25/2019!

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells

Goal: Get both sets of 5 rounds under 10 min (each)
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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

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

For the single DB 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 10 you end up doing 5 per side.

For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.

If jumping is a little iffy for any reason, you can skip over with one leg at a time.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This specific workout was originally posted on 03/22/2018 and again on 07/16/2018 and 03/25/2019!

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells or 45# Plate for Plate Burpee
/ 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee
/ 65# Power Snatch

RX + Men: 50# Dumbbells or 45# for Plate Burpee
/ 115# Power Snatch
RX + Women: 35# Dumbbells or 25# Plate Burpee
/ 75# Power Snatch

Goal: Under 23 Min
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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

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

If you don't have DBs you can do a plate burpee. A plate burpee is a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee, bring the plate with you and press it overhead.

For the 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.

For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.

If jumping is a little iffy for any reason, you can skip over with one leg at a time.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This specific workout was originally posted on 03/22/2018 and again on 07/16/2018 and 03/25/2019!

5 Rounds
5 Sandbag Burpee
7 Sandbag Ground to Overhead
15 Dumbbell/Sandbag Hop Overs

Rest 3 Min

5 Rounds
5 Sandbag Burpee
7 Sandbag Ground to Overhead
15 Dumbbell/Sandbag Hop Overs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

SCORE: TOTAL TIME INCLUDING REST
GOAL: UNDER 23 MIN

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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

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

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

For the hop overs you will stand next to your bag or a dumbbell and hop laterally over the narrow side.

You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

MAMA MODIFICATIONS

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

JUMP/SKIP OVERS - To 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.

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.

Tres_ShiftDemo

The Vault "TRES" Shift Tip

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

Street Parking Vault: SHIFT TRES (AMRAP - Rounds and Reps)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch
(3 Per Side)
10 Dumbbell Hop/Skip Overs

Rest 3 Min

(Then Repeat)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch
(3 Per Side)
10 Dumbbell Hop/Skip Overs

Idea Weight for Men: 25-40# Dumbbell
Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds
plus any additional reps
Goal: 4 rounds + each AMRAP and to try to
match your first score  the second time through.

For this workout you will go through the 3-6-10 as many times as you can in 5 minutes. You will rest 3 minutes and then repeat the 5 minutes again.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the  DB Hang Power Snatches you will do all 3 on your right arm and then switch and fo 3 on your left arm. Start by bringing the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly.  Get the bicep by the ear and stand completely with it still there to complete the rep!

For the Dumbbell/KB hop over you will stand next to the  Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also  sub a little skip over.

If jumping or skipping is out of the questions you can perform a low alternating step up.

MAMA MODIFICATIONS

JUMP/SKIP OVERS - To 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.

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.

12120

Barbell version

TIP BB BACK SQUAT JAN 21 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIPS | QUADS/IT BAND

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Running Warm Up

Workout

Run 400 Meters
30 Dumbbell Squats
Run 400 Meters
60 Wall Balls
Run 400 Meters
90 Air Squats
Run 400 Meters

RX Men: 40# Dumbbells / 20#ish Wall Ball
RX Women: 25# Dumbbells / 13-15#ish Wall Ball

RX+ Men: 50# Dumbbells
RX+ Women: 35# Dumbbells

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

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

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

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

When you catch it.  Catch first and then squat.

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

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

Run 400 Meters
30 Back Squats
Run 400 Meters
60 Wall Balls
Run 400 Meters
90 Air Squats
Run 400 Meters

RX Men: 95-115# (Back Squats) / 20#ish Wall Ball
RX Women: 65-75# (Back Squats) / 13-15#ish Wall Ball

RX+ Men: 135-155#+ (Back Squats)
RX+ Women: 85-105#+ (Back Squats)

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely but challenge yourself, and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

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

These squats start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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

When you catch it.  Catch first and then squat.

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

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Running Warm Up

Workout

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

30 Back Squats

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

60 Wall Balls

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

90 Air Squats

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 95-115# (Back Squats)/ 20#ish Wall Ball
RX Women: 65-75# (Back Squats) / 13-15#ish Wall Ball

RX+ Men: 135-155#+
RX+ Women: 85-105#+

**This version can also be done with the dumbbell option from Program A.

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

The bike/row should take about 2-2:30. Shorten the distance/calories to fit that time window if you need to.

These squats start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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

When you catch it.  Catch first and then squat.

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

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

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

BACK/GOBLET SQUATS - 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 botttom, 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. (Visit BIRTHFIT Youtube library for demos)

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball TAPS - To avoid any extra pressure to the pelvic floor sub low, quick step ups, bike, row, farmer carry, sled drag/pull.

SHIFT 012120

200121_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

This one kind of has 2 parts...
Part 1:
3 Rounds
50 Taps
10 Goblet Squats

After 3 Rounds - Rest 1 Min
Part 2:
4 Rounds
50 Taps
20 Air Squats

Idea Weight for Men: Single 30-55# KB/DB
Idea Weight for Women: Single 12-25# KB/DB

Score: Total Time INCLUDING the 1 Min Rest
Goal: Under 15 Min

For this workout you will do 3 rounds of 50 taps/10 goblet squats.  After the 3 rounds you will rest 1 minute and then do 4 rounds of 50 taps/20 air squats. The goal is to go fast on part 1 and not break as much as possible then rest before the second part.

You will perform 50 taps to a dumbbell, kb, or really any object. You may also sub a 1 minute - jog, bike, row or low step ups!

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

For the air squat you will perform the same movement as above, but without the weight.

If you have a tendency to collapse at the bottom you may try using a counter balance.  If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target.  Still focus on heels down, knees out, chest up!

If you are not able to use any weight with your squat you can do the following for your workout:

6 rounds
50 Taps
20 Air Squats

***You will skip part 1 and the 1 min rest!

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

BACK/GOBLET SQUATS - 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 botttom, 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. (Visit BIRTHFIT Youtube library for demos)

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball TAPS - To avoid any extra pressure to the pelvic floor sub low, quick step ups, bike, row, farmer carry, sled drag/pull.

12220

TIP WORKOUT JAN 22 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SHOULDER FLOW | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Shoulder Warm Up
Pull Up Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
6 Pull Ups
8 Dumbbell Push Press/Jerks

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 3 Wall Walks / 9 Pull Ups  / 12 Jerks

RX+ Option: Use heavier dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

The hit the goal, you are shooting for 90 second rounds. Choose a load on the push press/jerks that you can maybe go unbroken the whole way but you will definitely need to use the jerk. Modify the other movements with the goal in mind!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose 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!

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

If you need to jerk, go for it. Once you extend your hips and pop the DBs up, rebend your knees as you extend your arms overhead to push yourself down under the load. Stand up all the way to complete the rep.

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Overhead Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
6 Pull Ups
8 Barbell Push Press/Jerks

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 3 Wall Walks / 9 Pull Ups  / 12 Jerks
RX+ Option: Use heavier weight

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

The hit the goal, you are shooting for 90 second rounds. Choose a load on the push press/jerks that you can maybe go unbroken the whole way but you will definitely need to use the jerk. Modify the other movements with the goal in mind!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose 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!

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.

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

If you need to jerk, go for it. Once you extend your hips and pop the bar up off your shoulders, re-bend your knees as you extend your arms overhead to push yourself down under the load. Stand up all the way to complete the rep

PROGRAM C

PROGRAM C

WARM UP
Overhead Warm Up
Pull Up Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Foot Handstand Walk
3 Bar/Ring Muscle Ups
8 Barbell Push Press/Jerks

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

Have fun with this one guys!  You are shooting for 90 second rounds keeping in mind you will take time to transition between skills.

Choose a load that you think you'll be able to do 8 unbroken reps the whole way but you will need to utilize the jerk at some point.

You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. You can work up to the longer distances by doing handstand shoulder taps or practicing walking specific, shorter distances. Maybe you break it up into 5 foot sections. Remember to always be pushing the floor away from you and to keep your belly tight!

A muscle up 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.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

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.

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

If you need to jerk, go for it. Once you extend your hips and pop the bar up off your shoulders, re-bend your knees as you extend your arms overhead to push yourself down under the load. Stand up all the way to complete the rep.

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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, Banded Lat Pull Downs, BIRTHFIT 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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit BIRTHFIT Youtube library for demos) UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing or Bent Over Row.

SHIFT 012220

200122_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
3 Inchworms
6 Ring/TRX Band or Upright Roow
8 Overhead Press

Idea weight for Men: Single 30-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

For this workout you will go through the 3-6-8 as many times as you cana in 12 minutes.

For the inchworms you will place the hands on the ground in front of the feet.  Walk them away from your hands until you are in a plank (top of a push up) position.  From here you will perform a push up by either going to your knees, or staying on your toes.  Either way make sure that the elbows go back and that the hands are just wider than the shoulders.  No flaring out!

Keep the belly tight and avoid  worming or snaking.  Press back up to the top of the  push up, then walk the hands  back to the feet and stand.

If you  need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder  taps in place of each rep.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand).  You will start standing completely with the weight at the waist.  Pull the shoulders back and lift the chest.  Then pull the weight up your body like you are zipping up your jacket.

Be careful not to allow the shoulders to roll forward.  Lower the weight under control.

For the shoulder press keep the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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, Banded Lat Pull Downs, BIRTHFIT 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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit BIRTHFIT Youtube library for demos) UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing or Bent Over Row.

12320

TIP BW BOX JUMP OVER JAN 23 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR AIRPLANE STRETCH
POST: HAMSTRINGS OR LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is...
In a 3 Minute Window Complete:
20 Dumbbell Deadlifts
12 Dumbbell Hang Squat Cleans
Max Reps Burpee Box Jump Overs

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Box Height:
Men: 22-24"
Women: 18-20"

Don't be afraid to go much lighter or heavier.

Score: Total Number of Burpee Box Jump Overs ONLY
Goal: Shoot for 10+ burpee box jump overs per round.

Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30.

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

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

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is...
In a 3 Minute Window Complete:
20 Deadlifts
12 Hang Squat Cleans
Max Reps Burpee Box Jump Overs

Rest 2 Min Between Rounds

RX Men: 115-135#
RX Women: 65-85#

RX+ Men: 155#+
RX+ Women: 105#+

Box Height:
Men: 22-24"
Women: 18-20"

There is a range for RX because we really want you picking the right weight for YOU in this workout.  Don't be afraid to go much lighter or heavier.

Score: Total Number of Burpee Box Jump Overs ONLY
Goal: Pick a weight that leaves you roughly 90 seconds for the burpee box jump overs.  Shoot for 10+ burpee box jump overs per round.

Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30

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

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

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

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 its 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.

SQUAT CLEANS - You could try less weight or starting from the hang. 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 incorrect movement patterns.

BURPEE BOX JUMPS- Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull. To void the added impact of the box jump on your pelvic floor you could sub a lower height box, step ups plus air squat on top of the box or just step ups.

JUMP/SKIP OVERS - To 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.

SHIFT 012320

200123_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
10 KB/DB Swings
8 Jump / Skip Overs or Step Ups

Idea weight for Men: Single 30-50# KB/DB for Deadlifts AND Swings - or can also use a pair of lighter dumbbells for Deadlift portion.
Idea weight for Women: Single 12-24# KB/DB for Deadlifts AND Swings - or can also use a pair fo lighter dumbbells for Deadlift portion.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +

For this workout you will go through the 15-10-8 as many times as you can in 12 minutes.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet.  Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up.  Lift the chest and squeeze the butt to stand!  Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the swings you will 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 to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

You can use the same KB or DB for the deadlifts and swings or feel free to mix and match weight that works well for you!

For this workout we would love to see you guys jumping. This can be onto a box or plate, over a dumbbell or KB, even a line on the ground.

If jumping is out of the question you can do alternating step ups, but it should be a challenging height!

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 its 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.

JUMP/SKIP OVERS - To 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.

12420

TIP BB BENT OVER ROW JAN 24 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: SI JOINT RELEASE AND CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Dumbbell Bent Over Rows

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

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

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Barbell Bent Over Rows

RX Men: 95#-115#
RX Women: 65-75#

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

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

If you really want to go full party pump mode, use the same barbell for the bent rows to do 30 reps bench press instead of the push ups!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
20 Push Up + Sandbag Walk Over
20 Bent Over Sandbag Slams

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

Notice the reps are a bit different in this version!

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups to something you could do at least 15 reps of when you are fresh. The walk over is more taxing on your core than you think!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up + walk over set up in plank with sandbag outside one of your hands. We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

Once you fully press up, walk your hands onto and over the sandbag to the other side where you'll perform another push up. Each push up counts as a rep once you walk it to the other side.

For the bent over slams, set up with your feet shoulder with apart.  Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest.  Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you.  So keep your base tight and think FAST with the arms.

MAMA MODIFICATIONS

ALTERNATING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

SHIFT 012420

200124_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

6 Rounds
16 Alternating Unweighted Lunges
10 Push Ups
8 Bent Over Rows (per side)

Idea weight for Men: 20-35# Single DB/KB
Idea weight for Women: 8-24# Single DB/KB

Score: Total Time
Goal: Under 12 Min

For this workout you will do 16 alternating lunges, 10 push ups, and 8 bent over rows for 6 rounds.

The lunges should be unweighted and alternating.  This means you end up doing 8 per leg per round.  These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will perform 8 and 8 on each arm.

If your weight feels too heavy you may choose to do an upright row (16 reps) using both hands.

MAMA MODIFICATIONS

ALTERNATING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

12520

TIP MB SQUAT CLEAN JAN 25 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | ANKLES/CALVES
POST: HAMSTRINGS AND HIP FLEXORS/PSOAS

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Running Warm Up

WORKOUT

Part 1:
Every 2 Min for 10 Min:
Run 200 Meters
Max Medicine Ball / KB Squat Cleans
Rest 2 Min Before Part 2

RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB

RX+ - Run faster. Get more reps.

**Really for this just use the gear you've got.  If you have a med ball use that.  Otherwise just pick a KB or single DB that is light for you and get after it.

Score: Total Med Ball / KB Clean Reps ONLY
Goal: 80 reps+

So at 0:00, start the run. When you get back go right into the squat cleans and get as many as you can until the 2:00 mark at which point you go out for another 200m run. Every 2 minutes you run and you just need to keep a running count of your total cleans.

At the 10:00 mark, rest for 2 minutes.

For the 200m run, you're working with about a minute.  Shorten the distance as needed to fit the time window so you'll have time for the cleans (and swings in part 2).

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply.  With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.

Part 2:
Every 2 Min for 8 Min:

Run 200 Meters
Max Kettlebell Swings

RX Men: 35-55#
RX Women: 24-35#

RX+: Run faster.  Do more reps.

Use what you've got

Score: Total KB Swings Only
Goal: 70 Reps+

This part goes from the 12:00 mark until 20:00.

So at 12:00, start the run. When you get back go right into the swings and get as many as you can until the 2:00 mark at which point you go out for another 200m run. Every 2 minutes you run and you just need to keep a running count of your total swings.

To hit the goal, you'll need about 18 swings per round. Give yourself roughly a minute for this.

For the swings you will 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!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
Every 2 Min for 10 Min:
Row 250
or
Bike 15 Cal Men / 11 Cal Women
Max Medicine Ball / KB Squat Cleans

Rest 2 Min Before Part 2

RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB

RX+ - Run faster. Get more reps.

**Really for this just use the gear you've got.  If you have a med ball use that.  Otherwise just pick a KB or single DB that is light for you and get after it.

Score: Total Med Ball / KB Clean Reps ONLY
Goal: 80 reps+

So at 0:00, start the bike/row. When you finish go right into the squat cleans and get as many as you can until the 2:00 mark at which point you do the next bike/row. Keep going like this every 2 minutes and keep a running count of your total cleans.

At the 10:00 mark, rest for 2 minutes.

For the bike/row you are working with about a minute so adjust the distance/calories as needed to fit that window.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply.  With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.

Part 2:
Every 2 Min for 8 Min:
Row 250
or
Bike 15 Cal Men / 11 Cal Women
Max Kettlebell Swings

RX Men: 35-55#
RX Women: 24-35#

RX+: Run faster.  Do more reps.

Use what you've got

Score: Total KB Swings Only
Goal: 70 Reps+

This part starts at the 12:00 mark and goes until 20:00.

So at 12:00, start the bike/row. When you finish go right into the swings and get as many as you can until the 2:00 mark at which point you do the next bike/row. Keep going like this every 2 minutes and keep a running count of your total swings.

For the swings you will 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!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

Part 1:
In Teams of 2 Complete:
Partner 1: Run 200 Meters
Partner 2: Max Medicine Ball / KB Squat Cleans
When Partner 1 Returns - SWITCH

Keep rotating in this way until you have completed a total of 160 medicine ball / kb cleans combined.

Rest 2 Min Before Part 2.

RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB

**Really for this just use the gear you've got.  If you have a med ball use that.  Otherwise just pick a KB or single DB that is light for you and get after it.

Score: Total Time to get to the 160 Reps!
Goal: Under 12 Min

For this one you and your partner keep alternating movements until you completed a combined 160 reps. Make sure you are keeping track of the total reps completed and you communicate that number to your partner during the transition!

You don't have to use the same equipment but make sure that only one of you is swinging at a time.

For the 200m run, you're working with about a minute.  Shorten the distance as needed to fit the time window so you're partner doesn't get blasted by all the cleans (and swings in part 2)!

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply.  With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.

Part 2:
In Teams of 2 Complete:
Partner 1: Run 200 Meters
Partner 2: Max Kettlebell Swings
When Partner 1 Returns - SWITCH

Keep rotating until you have completed a total of 150 KB Swings combined.

RX Men: 35-55#
RX Women: 24-35#

RX+: Run faster.  Do more reps.

Use what you've got

Score: Total Time to get to the 150 Swings!
Goal: Under 10 Min

For this one you and your partner keep alternating movements until you completed a combined 150 reps. Make sure you are keeping track of the total reps completed and you communicate that number to your partner during the transition!

You don't have to use the same equipment but make sure that only one of you is swinging at a time.

For the swings you will 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!

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

KB SWING - If you notice and 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 a single arm swing!

5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges

Then
2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat

Men RX: 40-50# DB
Women RX 25#ish DB

Score is weight you use for Single Leg Deadlift

Go through the 5 Rounder first.  Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts.  You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.

Allow the knee to bend slightly.  Keep the heel down.

For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.

You can place your hands under your butt or to the side.

For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box.  You may do these weighted or place your dumbbells at your hips (or a single dumbbell).  Feet roughly hip width apart.  Knees bent.  Drive through the heels and squeeze the butt to lift the hips up.  You could even throw a sandbag across your hips for these if you've got one!

On the dumbbell pull across plank, keep the butt down!  You will start with a dumbbell next to each hand at the plank position.  You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip.  Repeat with the left hand to the right hip.  Then move the dumbbell by the left hip (with the right hand) - back to the starting position.

The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

FLUTTER KICKS - This movement is really demanding on your core. If you are pregnant or in the rehab stage of postpartum please consider modifying with something that allows you to maintain an appropriate amount of pressure in your core and pelvic floor. You could try elevating the legs or bending the knees so that it is a little less of a strain but still very similar. You could also sub Birthfit Functional Progression 1, Farmer Carry, Birthfit Woodchop, Birthfit Windmill (Visit Birthfit YouTube library for demos).

GLUTE BRIDGES - LOVE this movement for mamas! However, if you are pregnant and uncomfortable lying on your back feel free to sub Hip Thrusts (Shoulders/Upper Back elevated and resting on a bench or chair), Good Mornings, Sumo Deadlifts, or Lateral Step Ups.

WARM UP

Full Body Warm Up

SANDBAG

7 ROUNDS FOR TIME
9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: Under 15 Min

This is going to be a real shoulder smoker if you don't use the power from your hips. So be explosive!

The clean AND press together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up tall to complete the clean portion.

For the press, keep your belly tight and press the bag straight up overhead until your arms are fully extended with biceps by the ears. If the bag is too heavy to complete a strict press, you can push press or even jerk. But don't do that just to go faster.

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

For the clean and toss over, perform a clean as described above. With the bag at your chest, dip your hips then extend them aggressively. Extend your arms and toss the bag over a high box or even a bar in a rack. Choose a height that is challenging. Make sure you can clear the bar or secure it with some bands to the rack!

WARM UP
Full Body Simple Warm Up

WORKOUT

Front Squat (4 x 6 (6 Reps Every Other  Min for  8 Minutes))

Warm up before so  that all 4 sets are heavy.  Rest 2 min before Part 2 (Shoulder  Press).

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and 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 bar on the shoulder and not out in front.  Stand fully for each rep.

Shoulder Press (4 x 5 (5 Reps Every other minute for  8 Min))

Rest 3 Min before Part 3 (Lungesters).

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Lungester (4 x 6 (6 Reps Every other minute for 8 min))

Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

Barbell Lungesters start with the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

GYMNASTICS

WARM UP

2 Rounds
10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Forward
10 Big Arm Circles Backward
10 Band or Broomstick Pass Throughs
10 Band Pull Aparts
60 Second Box Lat Stretch

For the arm circles you will hold the arms out at the sides like a T shape from the shoulders.

For the pass through you hold a broomstick - PVC pipe or band with a wide grip and keeping the arms straight take it from forward to back.  Go as wide as you need to make this happen.

If you have a band you will grab it at roughly shoulder width apart with the palms up and arms out in front.  Pull the band apart keeping the shoulders back and down.

For the box lat stretch you will kneel in front of a box or bench with your elbows on top of it.  Hinge at the hips and press your head down through your biceps and hold.

WORKOUT

3 X 10 DEFICIT PUSH UP FROM KNEES
3 X 10-15 DUMBBELL BENCH
3 X 15 HIP BRIDGE
6 x 20 SECOND BOTTOM PLANK HOLD

Score: Don't worry too much about it - but you may list what weight you used for the dumbbell bench.
Goal: Movement quality over trying to rush through this!

For this session you will do all 3 sets of one movement before moving on to the next part.  Rest as needed 1-2 min between  sets and in between movements.

DEFICIT PUSH UPS FROM KNEES
For these you will use a stack of bumper plates, a couple phone books or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground.  From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground.  Focus here is making sure you don't PLOP down.  Making sure your hands are set up at roughly chest height and not too far out in front.

 If you are comfortable with doing your push ups on your toes you can sub    3 x 10 SINGLE PUSH UP FROM A DEAD STOP AT THE BOTTOM. Instead of the deficit Knee push ups.

 For these it will be common that when you go to push out of the "hole" that you will really lift your chest and overarch your back.  Don't do that.  Keep the rib cage pulled down, belly tight.  Also, fingers forward and when you go down elbows go BACK and slightly out.  Avoid that t-shape at the bottom.

Once you have followed this progression for 3 weeks - or if you are ready now you will swap this movement out for a push up on the toes from a dead stop in the bottom.

DUMBBELL BENCH PRESS
You may do these on a bench, lying on a box, or even with your back on a stability ball!  You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you).  Lower the dumbbells to your chest under control elbows out and down.  Press to lock out completely at the top.

Choose a weight that will allow you to do these pretty unbroken.

HIP BRIDGE

Lie on your back with your knees bent and your heels down.  Shoulders on the ground and tighten the belly.  Squeeze your cheeks and dig your heels into the ground to bring your hips up.  Keep pressing up until your knees, hips and shoulders all form a straight line.  Hold for a brief moment.

Fun little bonus:
5 Min AMRAP
5 Squat Jumps
7 Toes to Bar

See how your toes to bar practice from last week holds up!
Score: Total Number of Completed Rounds + Any Additional  Reps.

For the squat jumps you will start with your feet shoulder width apart.  Keep your heels down, belly tight and chest up.  Perform a squat getting your butt lower than your knees at the bottom.  Heels down - knees out, chest up.  Stand up and add a jump at the top!

For the toes to bar you may swap out knees up or even just tempo kip swings bringing the knees/legs as high as you can.

If you don't have a bar you may swap out v-ups or sit ups.

Part 1:
4 sets of:
8 Bench Press Immediately Into
15 Push Ups
Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Part 2:
3 Rounds of:
20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed.  But list your bent over row weight as your  score and put your tricep extension weight in comments
Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side.  For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows.  Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

WARM UP
Barbell Clean Warm Up
Overhead Warm Up


WORKOUT

This also should be viewed as a part of your warm up.  Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and 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 bar on the shoulder and not out in front.  Stand fully for each rep.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

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.

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

Score is your heaviest successful lift.  Goal is to get at least 7 good heavy lifts in.  Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:
With 60% of your heaviest successful lift from before:
21 Clean and Jerks (Done is unbroken sets of 3)

Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

RUN VERSION

Run Version:
1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.
Score is total time.

Mark how you did this in the comments.So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 2 miles.

ROW VERSION

Row Version:
1 Mile Sled Drag
4 K Row

See Run Version for subs for Sled Drag.
Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 4k Row.

BIKE VERSION

Bike Version:
1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

See Run Version for subs for Sled Drag.

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your Bike Cals!

Dos_DailyDemo

Dos Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAYPRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS AND CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!

WORKOUT

Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)

Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups,  and 12 air squats.  If you finish the work before 2 min is up - you get to rest until the next 2 min window starts.  Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The run should take less than a minute, so shorten the distance if needed.

If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose 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!

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!

WORKOUT

Every 2 Min - for as long as you can last: (Up to 40 Min)
Row 250  Meters
OR
Bike 15 Cal Men/ 11 Cal Women
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 250 Meter Row OR 15 Cal Bike (Men) / 11 Cal Bike (Women), 3 pull ups, 7 push ups,  and 12 air squats.  If you finish the work before 2 min is up - you get to rest until the next 2 min window starts.  Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The bike/row should take a minute or less, so shorten the distance/calories if needed.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose 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!

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

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

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

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

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

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, Banded Lat Pull Downs, BIRTHFIT 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Dos_ShiftDemo

Dos Shift Tips

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!

20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 Min)
30 Second Row, Run, Bike,
Single Unders or Taps
4 Ring Rows or Bent Over Rows
6 Push Ups
8 Air Squats

No weight necessary (unless doing bent over rows - in which case - use what you've got!)

Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!

The way this flows is as follows:  You will put 20 min on the clock and repeat the cycle of 30 seconds of run/jog, row, bike, single unders, taps, or low step ups for - then 4 ring or bent over rows, 6 push ups, 8 air squats!  Your score is how many times you complete the whole cycle + any additional reps you get into the next one!

For the 30 seconds you can pick either run, row, bike, single under or taps!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become.  Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.   You will perform 4 on each side. If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

For the air squats you will have the feet shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down as you drive the knees out.  Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight!  Drive through the heels and drive the knees out to stand completely.

If you tend to really collapse in the bottom position-  try slowing down. You may also try holding on to something like a doorway.

MAMA MODIFICATIONS

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.