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TIP WORKOUT FEB 29TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
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: WARM UP FLOW | PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE | CHEST OPENER
**To find these, use the search option on Members Only until we get them working again, thank you!

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
30 Medicine Ball Cleans
30 Push Ups
30 Sit Ups

RX Men: 18-20# Ball
RX Women: 13-15# Ball

RX + Men/ Women: 4 Rounds

Only allowed to do RX+ if you complete the first 3 Rounds in under 12 Min.

Score: Total Time
Goal: Under 16 Min

This is a lot of reps today! Make sure you choose a load and a push up variation that allows you to complete each round in about 5 minutes. Break up the push ups early!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

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.

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.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete
3 Rounds
80 Medicine Ball Cleans
80 Push Ups
80 Sit Ups

**Reps are shared.  Only one person can work at a time!

RX Men: 18-20# Ball
RX Women: 13-15# Ball

Score: Total Time
Goal: Under 24 Min

Try to decide with your partner ahead of time how you will break up the reps on this one. Remember that you will go faster doing smaller sets but may have added transition times if you aren't communicating with your partner!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

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.

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.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

MAMA MODIFICATIONS

MEDICINE BALL CLEAN - If this movement is awkward because of the size of your belly, sub DB Hang Cleans or Sumo Deadlift + Front Squat

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.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

Part 1:
Every minute on the minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much.  Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.
Goal:  Give yourself 20 seconds or so rest at the end of each minute.  But challenge yourself!

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 rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

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

If weighted situps aren't happening do regular situps without the weight.

Part 2:
5 min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps
Goal: 2-3 Rounds +

For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

Candlestick Roll Down - Overhead Plate Hold, Waiter Walks, BIRTHFIT Bear Crawl, BIRTHFIT Advanced Bear Crawl, BIRTHFIT Functional Progression 3 (See BIRTHFIT YouTube library for details

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

For Time
30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats

RX Men 50-60#
RX Women: 30-40#

Score: Total Time
Goal Time: 25 Min

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

For the hop overs you will stand next to your bad 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.

For the front squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

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

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

For the back squats, clean the bag to your shoulder then push press it over your head to your back rack. Once in position, apply the same exact mechanics as the front squat. Chest up, belly tight, knees out!

WARM UP
Squat Warm Up

WORKOUT

Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP
Thrusters

Score:  Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for am rap + max sets in comments.For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast.  The idea is to spend as much time under tension as possible.

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 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.

GYMNASTICS

Headstand Press to Support Practice
Put 7 Min on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have already been working on the handstand variation of this and want to swap it out - go for it!

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack).  All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight.  From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight.  Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall.  Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.

7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep.  Repeat for 3-6 reps each minute depending on your current ability!

Score: Total "Reps" of the Complex in the EMOM (so if you do 3 per Minute for 7 min your score is 21)

You will hang from the bar and lift the legs into an L position.  Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position.  Then you will press against the bar and swing the feet forward into a hollow position.  That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 per min for 7 min your score is 35.  Write what version you did in the comments.

Accumulate 3 Min in a Hollow Plank Hold

Start the clock.  Hold for as long as possible.  Make a note of how long.  Rest as needed.  Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).

For this it is NOT a normal plank.  We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders.  Use the abs to pull UP!  Push the ground away with the shoulders.

If you are still working on regular planks - you may do those instead!

Part 1:
Every 3 Min for 15 Min
12 Wide Floor Presses
15 Tempo Push Ups (Tempo=21X1)

**Tempo is 2 seconds down, 1 second hover, fast push up, 1 second hold at the top

Score: Weight used for Floor Press
Goal: Difficult but unbroken sets of 12

**Put in comments if you had to modify or lower the number of push ups per round.The floor presses and ideally the push ups should be unbroken. Modify the push ups as needed becuase the tempo changes things a lot!

For the floor press - it is basically a bench press from the floor.  Don't slam your elbows down.  You will pause for like 1/4 second at the bottom each time!! But, for the wide grip, take your elbows out a little wider, 60-90°. Keep your palms facing in the direction of your feet for the entire press.

For the tempo push ups you will lower for 2 full seconds, hold at a hover just above the floor for one second then press up explosively. Take a one second pause at the top, then repeat.

Part 2:
8 minute Alternating Tabata - or -
4 Complete rounds of:
20 second Overhead Plate Hold
rest 10 seconds
20 second 90° Plate Hold
rest 10 seconds

Men use 45-55# Plate
Women use 25-35# Plate

No score!  Just enter what weight you used and if you were able to complete all holds for the whole 20 seconds!

Grab a plate and hold it overhead for the first 20 seconds. Squeeze your butt and your abs. Arms should be straight with biceps by ears.

For the second 20 seconds, hold the plate with your arms at a 90° angle. Keep your upper arms and elbows pinned to your sides and forearms parallel to the floor. Try to relax your shoulders down away from your ears.

Part 1:
Every Other Min for 12 Min
(6 Sets Total)
3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used
Goal: Do the whole complex unbroken - heavy but with good movement!All sets should be heavy.  Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

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.

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up.  Stand up hard and fast.  Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:
Every Other Min for 12 Min:
(6 Sets Total)
1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used
Goal: Doing the whole complex without having to break (You may need to lower the weight for this part - or you may be able to use the same weight from Part 1.  All depends on your overhead and pressing strength)

RUN VERSION

Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total time including rest!

Moderate here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 400!

Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.

Moderate here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 90 second sprint!

ROW VERSION

Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

Moderate here means sustainable and not really too uncomfortable. Think of if you were in a race and needed to pass someone during the 500!

BIKE VERSION

Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total calories.  Do NOT mess up the paces to try and get a better score!

Moderate here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 90 second sprint!

The Vault "Siete"

The Vault "SIETE" Tip

The Vault "Siete" Daily Subs and Mods

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS AND POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

---

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the SEVENTH 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 - Feb 22  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!

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs

RX MEN: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX + Women: 35#s+ / 24" Box (or higher box than you usually use)

Score:  Number of Box Jump Overs ONLY
Goal: Choose a box height that will allow you to
get at least 10-15 per round.  Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)
Minute 2: Max Reps Box Jump Overs

RX MEN: 95#
RX Women: 65#

RX + Men: 115#+ / 30" Box (or just higher box than you normally use)
RX + Women: 75#+ / 24" Box (or higher box than you usually use)

Score:  Number of Box Jump Overs.
Goal: Choose a box height that will allow you to
get at least 10-15 per round.  Choose a weight that
you won't have to break more than once (if at all)
on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)
Minute 2: Max Box Jump Overs

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

RX+ Men: 28-30" Box
RX+ Women: 22-24" Box

Score:  Number of Box Jump Overs ONLY.
Goal: Choose a box height that will allow you to get at least 10-15 per round.

**If your sandbag is light for you - go up to 10 and 6 on the Min One Reps.

If you go unbroken on the lunges and push presses, you should be able to complete the reps in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

Set up for the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and 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 bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

MAMA MODIFICATIONS

Reverse 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

The Vault "Siete" Shift Demo

The Vault "SIETE" Shift Tip

The Vault "Siete" Shift Subs and Mods

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the SEVENTH 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 - Feb 22  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 "SIETE"

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
Min 1: 8 Goblet or Dumbbell Lunges +
4 KB/DB Press
Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB
or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB
or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight.

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

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. Keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears! Watch the leaning back as you press the object up!

For the Dumbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  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 kb swing.

MAMA MODIFICATIONS

Reverse 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

21820

Barbell version

TIP DB SQUAT FEB 18TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT 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: WARM UP FLOW | CALVES/ANKLES
POST: HAMSTRINGS | NECK/SHOULDER RELEIVER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

Workout

5 Rounds
Run 400 Meters
20 Dumbbell Squats
3 Wall Walks

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

RX+ Men: 50# DBs / 4 Wall Walks
RX+ Women:  35# DBs / 4 Wall Walks

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

For the 400m run, try to keep it to 2 minutes or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, 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.

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.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Run 400 Meters
15 Barbell Back Squats
3 Wall Walks

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

RX+ Men: 135-155# / 4 Wall Walks
RX+ Women:  85-105# / 4 Wall Walks

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

For the 400m run, try to keep it to 2 minutes or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, 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.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

Workout

5 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
15 Barbell Back Squats
3 Wall Walks

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

RX+ Men: 135-155# / 4 Wall Walks
RX+ Women:  85-105# / 4 Wall Walks

Score: Total Time
Goal: Under 22 Min

We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the bike/row and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your belly tight!

For the bike/row you're working with about 2:00.  Shorten the distance/calories as needed to fit the time window.

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.

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.

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.

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, Seated Shoulder Press, Box/Pike Walk outs, Shoulder Taps, Overhead Plate March, Waiter Walks.

SHIFT 021820

200218_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
15 Air Squats
4 Inchworms

NO WEIGHT NEEDED TODAY!!

Score: Total TIme
Goal: Under 13 Min

For this. workout you will cycle through the 1 minute of movement, followed by 15 squats, and 4 inch worms for a total of 5 rounds.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low step ups.

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 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!

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.

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.

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, Seated Shoulder Press, Box/Pike Walk outs, Shoulder Taps, Overhead Plate March, Waiter Walks.

21920

TIP BW BURPEE PULL UPS FEB 19TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS

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

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups
Rest 3 Min
Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups

No RX or RX+ - Just get more reps!!

Score: Total Reps from both AMRAPs Combined
Goal: 65 Reps +

10 total minutes of burpee pull ups is a grind. You get a nice big break in between the 5 minute AMRAPs so you can push the pace a little bit on this one but try to find a speed you can maintain. Tell yourself you can speed up but you can't slow down!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx or bent over rows. If you choose this option, your score will still be total burpees.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)
Rest 3 Min

Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)

No RX or RX+ - Just get more reps!!

Score: Total Reps from  both AMRAPs Combined
Goal: 30 Reps +

You are likely going to be limited more by your muscular endurance and muscle up technique than your overall work capacity here so don't feel like you need to gun it on this one. Set a pace that is challenging but that you can keep moving smoothly and with control.

For the burpee muscle ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in.

Then grip the bar and perform a bar muscle up. Think about getting a big hollow position as your body travel back and up. Drive your hips aggressively to the bar. Then like you are doing a super powerful sit up, thrust your shoulders forward over the bar and press your arms to extension. Basically a super aggressive pull up into a dip over the bar.

As far as subs, you could go with a burpee + jumping muscle up. Set up a height to jump from that you can get over the bar but that is still challenging and forces you to be explosive.

MAMA MODIFICATIONS

BURPEES - 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

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.

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!

SHIFT 021920

201902_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

This one has TWO  5 Min AMRAPS!!
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
Rest 3 Min
Then Repeat!

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
So you go for 5 min - rest for 3 min - then go for 5 min again!

Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total  Number of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 16 Rounds +

So for this workout you will do 5 kb swings, and 3 burpees for 5 minutes. Followed by 3 minutes rest, 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! Which ever version you do - focus on keeping the elbows in on the push up portion so they brush your ribcage as you lower down.

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!

MAMA MODIFICATIONS

BURPEES - 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

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.

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!

22020

TIP DB HANG POWER CLEAN FEB 20TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS AND LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

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

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

You can do anything you want with your feet in the sit ups.  Use a single dumbbell for these held to your chest. Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

RX Men: 95#
RX Women: 65#

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

**Weighted Sit Ups and Supine Toe Touches will be with:

Men: 40-50# Plate or Dumbbell
Women: 20-35# Plate or Dumbbell

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

You can do anything you want with your feet in the sit ups.  Use a single dumbbell or a plate held to your chest.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a single plate. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Sandbag Hang Power Cleans
4 Sandbag Sit Ups
6 Supine Dumbbell Toe Touches

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Try to go unbroken the whole way, switch to a dumbbell or plate for the sit ups and toe touches if you need to.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. Hold the bag to your chest.  Of course - use a lighter dumbbell or plate if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air supporting the sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try the scaled version of this movement with knees bent or only one leg at a time. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos)

SHIFT 022020

202002_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 DB/KB Hang Power Cleans
4 Sit Ups
4 Leg  Lifts

Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells

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

Score: Total Time
Goal: Under 12 Min

For this workout you will go through the 8 DB/KB Hang Power Cleans, 4 Sit Ups, 4 Leg  Lifts for 10 rounds total.

For the dumbbell Haang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbells to your shoulders. Try to not just do bicep curls!

The KB hang clean will be similar, but the KB will be at your chest when you finish. Be sure to watch the demo video.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to you can use like aa stretchy band or rope on a pole and use it for some assistance to come all the way up.

No sit ups or crunching right now?  You may try a dead bug,  or slam balls.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 8 per round.

Mamas check out the mods for more details on how to sub the leg lifts!

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try the scaled version of this movement with knees bent or only one leg at a time. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos)

22120

TIP DB PUSH PRESSJERK FEB 21ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Squat Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Dumbbell Push Press / Jerk
14 Air Squats
20 Double Unders

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the jerk, it starts with the same dip and drive as the push press. As the dumbbells pop up off the shoulders, press yourself down under the DBs so you receive them with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

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.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  If 20 double unders will be really broken up, you may want to lower the reps or choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Barbell Push Press / Jerk
14 Air Squats
20 Double Unders

RX Men: 75-95#
RX Women: 55-65#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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.

For the jerk, it starts with the same dip and drive as the push press. As the bar pops up off the shoulders, press yourself down under the bar so you receive it with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

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.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time.  If 20 double unders will be really broken up, you may want to lower the reps or choose to go with dumbbell or barbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

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

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SHIFT 022120

202102_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Overhead Press
10 Air Squats
15 Single Unders

Idea weight for Men: Single 30-50# 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 5 Overhead Press, 10 Air Squats, 15 Single Unders for 12 minutes.

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

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 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!

For the single unders  you will do 15 per round or you can sub 15 taps. You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

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

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

22220

TIP WORKOUT FEB 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: DECOMPRESSION SEQUENCE AND LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target. We aren't suggesting a jump rope sub on this one because you did them yesterday!

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!

Each step up counts as one rep so you will do 5 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

PROGRAM B

PROGRAM B

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

WORKOUT

8 Rounds
Run 200 Meters
5 Burpees
5 Power Snatch
10 Alternating Front Rack Step Ups

RX Men: 75#
RX Women: 55#

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

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

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

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

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 front rack step ups keep the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box.  Drive through the heel of the box planted foot and step your other foot on to the box.  Keep your belly tight and chest up. Stand all the way up on the box. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down!

Switch to lunges as another sub option!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
5 Devil Press
10 Alternating Dumbbell Step Ups

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the bike/row, shoot for less than a minute.  Shorten the distance/calories as needed to fit the time window.

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!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up


WORKOUT

In Teams of 2 Complete:
8 Rounds
Partner 1: Run 200 Meters
Partner 2: 5 Devil Press + 10 Alternating Dumbbell Step Ups
Once both have completed their portion - SWITCH!

Keep going back and forth until both partners have done ALL of it for 8 rounds.

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

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

So, this is basically the same version at program A but you gotta keep up with your partner so they aren't waiting on you to finish your portion!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes low step ups, Mtn Climbers or toe taps to a low target until your partner finishes their work. We aren't suggesting a jump rope sub on this one because you did them yesterday!

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!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

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.

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!

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)
After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used
Goal: Good Controlled Movement

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

Butts Part 2:
2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your toes. 12 inch letters, all caps!

So you'll do this first with the right leg, the switch and do it with the left. THEN, do it one more time on each side!

Guts:
100 Sit Ups

Every Min - 10 Second Hollow HoldFor an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS - 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, lower the height for the back leg. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).