3620

TIP BW DOUBLE UNDERS MAR 6TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND CALVES/ANKLES
POST: HIP FLEXOR/PSOAS OR COUCH STRETCH
**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
Squat Warm Up
Pull Up Warm Up

Workout

Every 2 Min for 8 Rounds  (16 Min):
25 Double Unders
15 Air Squats
7 Pull Ups

No weight needed today!

RX+ Men/Women: 35 Double Unders, 20 Air Squats, 10 Pull Ups

Score: Slowest Round ONLY.
Goal: Under 1:30

This is SUPER manageable work if you choose the right subs and modifications for you.  If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.

Go ALL out each round and try to hold on.

If your first round takes longer than 1:25 -  change something.

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 40 seconds each time.  If 25 double unders will be really broken up, you may want to lower to 15 reps.  If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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 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.

No pull up bar? Try a bent over or upright row!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

Workout

Every 2 Min for 8 Rounds  (16 Min):
25 Double Unders
15 Air Squats
2 Bar/Ring Muscle Ups

No weight needed today!

RX+ Men/Women: 35 Double Unders, 20 Air Squats, 4 Bar/Ring Muscle ups

Score: Slowest Round ONLY.
Goal: Under 1:30

This is SUPER manageable work if you choose the right subs and modifications for you.  If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.

Go ALL out each round and try to hold on.

If your first round takes longer than 1:25 -  change something.

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 40 seconds each time.  If 25 double unders will be really broken up, you may want to lower to 15 reps.  If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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.

Choose a number of muscle ups that makes sense for YOU even if it's only one or if it's more than 4.

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.

MAMA MODIFICATIONS

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.

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.

SHIFT 030620

SHIFT TIPS_200603

SHIFT WARM UP

Simple Shift Warm up
Running Warm Up

SHIFT WORKOUT

8 Rounds
20 Taps or Single Unders
10 Air Squats
5 Ring/TRX Rows, Upright Rows, or Bent Over Rows

No weight needed today!

If doing upright or bent over rows - use either a single kb/db or a pair of dumbbells that will challenge you for 5 reps each time!

Score: Total Time
Goal: Under 12 Min

For this workout you will go through the 10 taps,  10 air squats, and 5 rng for for a total of 8 rounds.

For the taps /single unders  you will do 20 per round!  You may also choose to do low step ups if jumping or skipping is not an option.

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!

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 5 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 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.

If your weight feels too heavy you may choose to do an upright row (10 reps) using both hands.

MAMA MODIFICATIONS

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.

3720

TIP WORKOUT MAR 7TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): 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: WARM UP FLOW | CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
**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
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Run 200 Meters
12 Dumbbell Power Clean and Jerks

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

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

Score: Total Time
Goal: Under 13 Min

Super simple.  Push the pace.  Enjoy Saturday.

For the 200m run, you're working with about as minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under - and pull your elbows around and through FAST!  Catch the dumbbells on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

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

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Run 200 Meters
10 Barbell Power Clean and Jerks

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

RX+ Men: 115-135#
RX+ Women: 75-85#

Score: Total Time
Goal: Under 13 Min

Super simple.  Push the pace.  Enjoy Saturday.

For the 200m run, you're working with about as minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

"The clean AND jerk together counts as 1 rep.

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

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

PROGRAM C

PROGRAM

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
10 Barbell Power Clean and Jerks

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

RX+ Men: 115-135#
RX+ Women: 75-85#

**Feel free to instead choose to do the dumbbell option (which is 12 reps btw) from Program A with this version.

Score: Total Time
Goal: Under 13 Min

Super simple.  Push the pace.  Enjoy Saturday.

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

The clean AND jerk together counts as 1 rep.

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

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

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete:
5 Rounds
Partner 1: Run 200 Meters
Partner 2: Max Reps Power Clean and Jerks
then when Partner 1 returns - switch

Partner 2: Run 200 Meters
Partner 1: Max Reps Power Clean and Jerks
Repeat until both of you have done 5 runs and 5 time of max reps clean and jerks.

RX Men: 40# DBs or 75-95# Barbell
RX Women: 25# DBs or 55-65# Barbell

RX+ Men: 50# DBs or 115-135# Barbell
RX+ Women: 35# DBs or 75-85# Barbell

Score: Total Reps Clean and Jerks between both partners combined.
Goal: 100 Reps +

You will have about a minute to do clean and jerks each round while your partner is running. Choose a load you can get around 10-12 reps. If you need to go a little heavier, awesome. Just make sure you are moving well!

For the 200m run, you're working with about as minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The clean AND jerk together counts as 1 rep.

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

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

You can also use dumbbells, see description from Program A!

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.

POWER CLEAN - You could always 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.

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.

7 Rounds
Not Really for Time
10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift

Idea for weight-
30s-50s for Men
15-35s for Women

Score is what weight dumbbells you use

For the booty part of today's Butts and Guts -
You will do 10 jumping squats.  You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up.  You will jump from that position all the way to extension of hips and knees driving through the heels.

For the dumbbell snatch + lunge - you will start with the dumbbell between your feet.  You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position.  Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge.  As you get comfortable you can try to combine this 2 parted movement.

Do all reps on one side then all reps on the other.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist.  Hinge at the hips with the back flat and heels down.  Reach the butt back and keep the dumbbells close to the body.  Keep the knees pretty straight but soft (not completely locked out).  Once you hit the middle of the shin.  Squeeze the butt to stand up.

4 Rounds Not for Time
8 Ring/TRX Band Knee Tucks
16 Love TapsFor the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front.  You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary.  If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

The love taps will be with you sitting on the ground with the feet extended out front.  The kettlebell will be by the feet.  Keeping the legs straight, lift the feet up and over and tap the feet on the other side.  Then pick them up and go back ove to the other side.  Every lift up and over is one rep.

MAMA MODIFICATIONS

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings

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.

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 you might want to try KB Swings or Single Arm KB Swings.

WARM UP

Full Body Warm Up

SANDBAG

10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead

Rough idea for Sandbag Weights:
Men 50-60#
Women: 30-40#

Score: Total Time
Goal Time: 20 Min

So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags. Take your time setting up for the slams and then be aggressive and use your POWER on the slam!

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.

100m should take less than a minute.  Try to go unbroken!

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.  Set up and bring the bar to your left shoulder and repeat.

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!

WORKOUT

Part 1
Every 2 Min for 10 Min
(5 total Sets)
7 Deadlifts

Rest 3 minutes before Part 2Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For the deadlift you will set up with your shins close to the bar.  Feet are between hip and shoulder width with heels down.  We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar.  Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body.  There should be a hinge at the hips, bend at the knees.  Shoulders higher than hips, hips higher than knees.  (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground.  Keep the belly tight and actively pull the bar into the body.  The bar should basically be in contact with your legs the entire way up.

Stand completely at the top.  Squeeze the belly.  Re-set shoulders and belly before returning to the ground.  Reach the butt back, pull the bar in, keep chest up and belly tight.  Slide the bar down the legs. and control!!

Part 2:

Every 2 Min for 10 Min
(5 Total Sets)
8-10 STRICT Pull-Ups

May enter total reps completed in score. (Not an AMRAP - just enter total reps - should not exceed 50)Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

WARM UP
Pull Up Warm Up

WORKOUT

5 Min
Handstand Practice

Choose a method that will allow you to work to improve.

For this you will simply put 5 min on the clock and practice either kicking up into or holding a handstand.

This can be done against the wall or free standing.

If kicking up into a handstand for the first time - or if you are new to it - make sure to lock the elbows and practice just transferring your weight from your feet onto your hands. From there work your way into kicking higher and higher.

If you are against the wall you could do a tabata - 20 seconds on and 10 seconds off.

If you are doing a free standing method the goal should be to stay inside of like a 4x4 square.  Or within one of your mats.

Focus on looking at the heel of your hand - keeping the feet together - and keeping the belly tight.  Squeeze your cheeks!

EMOM 7 Minutes
Every Min on the Min for 7 Min
1 Kip Swing
1 Kip Swing with Press Down
1 Kip Swing with Press Down/Pull to Hips
1 Bar or Ring Muscle Up

RX + Every 30 Seconds

Scaled:
Every 30 Seconds
2  Kip Swings
1 Kip Swing with Press Down
1 Jumping Bar Muscle Ups

Score is total rounds you were able to complete successfully

For the kip swing you will perform a hollow and arch on the bar pull and press. Hands and feet move together.  Move from the shoulder.

When you add the press down the focus is to bring the hips closer to the bar by pressing down and lifting the hips.  Use your lats/back and keep the arms straight.

On the next rep - after you press down, pull with the arms.

Finally on the last rep (Muscle Up) pull yourself through/over and think of doing a big sit up!

For the scaled version you will focus on strong kip swings and start trying to work on that press down.  On the 3rd rep go to a box or some way you can jump - pull to the hip and then do a Big Crunch over!

10 Min
30 Second Weighted Hollow Hold
30 Second Rest
30 Second Weighted Superman Hold
30 Second Rest

If necessary to hold the whole time - ditch the weight.

Score is weight used.FoFor the hollow hold you will hold a small weight in your hands over your head.  Keep your legs straight and press the lower back into the ground by hollowing out the belly.  Lift the toes hands and shoulders off of the ground.

For the superman hold you will lay on the stomach - arms straight and feet straight - hold the small weight in the hands and lift hands and feet.  Squeeze the cheeks!!

3 Rounds of
24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm
8 Single Arm No Bench Bent Row Left Arm
12 Wide Out Tricep Extensions
24 Diamond Push Ups
12 Standing Tricep Extensions

Rest 2 minutes between rounds

All sets unbroken except for diamond push ups.
Rest as needed between sets.
Don't try to rush this
Each round should take about 6-8 minutes.

Score: If used same dumbbell for each put that.  If not - put heaviest dumbbells and list what you used for each exercise in comments.

For the skull crushers keep the shoulders back and down and bend only from the elbow - Start with both arms extended vertically toward the ceiling.

Bend only at the elbow with one arm and lower the dumbbell just outside of the ear. Then straighten your am fully before repeating the movement with your other arm.

24 reps will be 12 on each arm.

The single arm no bench bent rows start in the bent row position with both arms extended straight down with a dumbbell in each hand.

Perform 8 rows with your right arm first, drawing your elbow alongside your torso as you raise the DB to your ribcage. Then, perform 8 rows with the left arm.

For wide out tricep extensions, lie on your back on a bench or the floor. With one DB in each hand bring your elbows out wide with the DBs resting on your chest. Bend the elbows and extend your arms fully, then bring the DBs back to the chest.

Perform these push ups with your hands together beneath your chest. Keep your body tight and shoot for sets of at least 8. Go to knees if needed.

For tricep extensions, use one heavy or two lighter dumbbells starting behind the head.  Keep the biceps by the ears, belly tight as you lock the elbows.  Control the lower back down.

WARM UP
Snatch Warm Up

WORKOUT

Perform the following complex every other minute on the minute for 10 minutes: (5 Total Sets)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Don't go any higher than 75% of 1RM Snatch.  But all should be challenging - so warm up before you start counting your sets.

Rest as needed before Part 2Stand up all the way out of the power snatch before descending into the overhead squat.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

(See part 2 for Overhead Squat description)

For the hang squat snatch you will start with the bar at the waist with a wide grip!  You will dip - bending the knees slightly and allowing the chest to come forward, jump straight UP with the bar (not forward).  Keep the heels down and arms straight as LONG as possible.  Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN into a full overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly.  Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN.  The bar should be over the middle of the body.
Your butt should be lower than the knees at the bottom.
For this lift especially watch for the knees caving in.
Stand fully to complete the rep.

Overhead Squat (3 x 15)

15 Reps is a lot of time under the bar so this should be pretty light. Think somewhere around 50-60% of 1RM.

You may get the bar over your head however you need.  Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline.  Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

RUN VERSION

Run Version

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.
Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.
**if using a bike with distance just put that in and make a note in comments.
Goal - without looking try to match traveling the exact same distance/calories each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance/calories every time.  That is a good gauge for if you are hitting similar paces each round.

The Vault "OCHO"

The Vault "OCHO" Tip

The Vault "OCHO" Daily Subs and Mods

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE 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.

---

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the EIGHTH 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 29  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!

We have actually done this workout before!  It was originally posted on 03/08/2019!

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Pull Ups
6 Dumbbell Hang Squat Cleans

Rest 1 Min Between Each 3 Min AMRAP

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

RX+ Men: 50# DBs  / Take Reps up to 8 + 8
RX+ Women: 35# DBs / Take Reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds  (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

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

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 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.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX + Men: 115#+ /  take reps up to 8 + 8
RX + Women: 75#+ /  take reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

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

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 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.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 ROUNDS
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Sandbag Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

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

RX + Men/Women: take reps up to 8 + 8

Strict Pull Up Option:  Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds!  Choose your load and pull up variation to allow for this!

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.

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

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 hang squat clean you will deadlift the sandbag to the hips. 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 sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps 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 sandbag back to the hips.

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, 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.

SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! 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.

The Vault "OCHO" Shift Demo

The Vault "OCHO" Shift Tip

Ocho_Shift_SubsandMods

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the EIGHTH 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 29  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!

We have actually done this workout before!  It was originally posted on 03/08/2019!

4 Times You Will Complete:
4 Rounds
8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats
Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 Min

So the way this works is this - you will complete 4 rounds of the 8+8 - then rest 1 min.  Repeat 3 more times!

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.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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!

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, 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.

SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! 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.

22520

Barbell version

TIP BB STRICT PRESS FEB 25TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): 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: WARM UP FLOW AND CALVES/ANKLES
POST: QUADS/IT AND 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
Shoulder Warm Up

Workout

10 Strict Press
Run 200 Meters
20 Strict Press
Run 400 Meters
30 Strict Press
Run 800 Meters

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

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

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

10 Barbell Strict Press
Run 200 Meters
20 Barbell Strict Press
Run 400 Meters
30 Barbell Strict Press
Run 800 Meters

RX Men: 85-95#
RX Women: 55-65#

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

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

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.

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

Workout

10 Barbell Strict Press
Row 250 Meters
or
Bike  15 Cal Men / 11 Cal Women

20 Barbell Strict Press
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

30 Barbell Strict Press
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

RX Men: 85-95#
RX Women: 55-65#

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

** Can also do this version with the dumbbell options from Program A

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

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.

For the bike/row, you're shooting for about 1 minute for the first round, 2 minutes for the second round and 4-4:30 for the final round.

For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

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.

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.

SHIFT 022520

SHIFT TIP_202502

SHIFT WARM UP

Full Body Shift Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, or Single Unders
12 Overhead Press

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you will do  1 minute of movement followed by 12 overhead press for 6 rounds total.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps. Make sure you are moving for the whole minute!

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.

Mama's you can do a seated press.

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.

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.

22620

TIP WORKOUT FEB 26TH 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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE OR SCIATICA/PIRIFORMIS STRETCH

* 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
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
15 Dumbbell Deadlifts

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

RX+ Men/Women: Switch to 12 Reps of Alternating Single Leg Deadlifts (6 per side)

Score: Total Time
Goal: Under 12 Min

These rounds are likely to go pretty fast. So today might be a good day to try out the RX+ Single Leg Deadlifts if you haven't messed with those a lot!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

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 20 you end up doing 10 on each side.

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!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Barbell Deadlifts

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-245#
RX+ Women: 135 - 165#

**If you are a super beast and go heavier for sets of 10 unbroken - go for it!

Score: Total Time
Goal: Under 12 Min

The idea here is go go pretty fast through the hop overs and the lunges. But, the deadlifts should be heavy enough that you need to take a pause and dial in that set up position but still get all 10 reps unbroken!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

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 20 you end up doing 10 on each side.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Sandbag Over Shoulder

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

**These are our typical suggested weights for sandbag workouts - but this one would also work totally fine with a heavier bag.  Men up to 100#+ and Women up to 80#+ could even be fun.  Lower the number if needed.

Score: Total Time
Goal: Under 12 Min

The idea here is to get through the hop overs and lunges pretty fast but really have to dig deep on the Sandbag Over the Shoulders. You may want to make you bag a bit heavier if possible or you could also increase the reps to 12 or even 15 for lighter bags.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height, or use your sandbag!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

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 20 you end up doing 10 on each side.

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!!!

MAMA MODIFICATIONS

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT 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.

KB/DB DEADLIFT - If your 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.

SHIFT 022620

SHIFT TIP_202602

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Dumbbell Hop/Skip Overs
10 Alternating Unweighted Lunges
5 KB/DB Deadlifts

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you will move through the 15 DB hop/skip overs, 10 alternating lunges and 5 deadlifts for 12 minutes.

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.

The lunges should be unweighted and alternating.  This means you end up doing 5 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 alternating step ups.

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!

MAMA MODIFICATIONS

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT 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.

KB/DB DEADLIFT - If your 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.

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TIP DB DOUBLE SNATCH FEB 27TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW OR ENERGIZING FLOW
POST: SCIATICA/PIRIFORMIS | SI JOINT 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
Squat Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Double Dumbbell Snatch
4 Burpees
4 Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using lighter dumbbells. If that is really not happening you might lower the reps or go to a single dumbbell snatch as a last resort.

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

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 thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Power Snatch
4 Burpees
4 Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40-50 seconds each time so first consider using a lighter load. Make sure you are breathing and focus on smooth transitions.

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.

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 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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Sandbag Ground to Overhead
4 Burpees
4 Sandbag Thrusters

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

RX+ Men/Women: Go up to 6 + 6

Score: Total Number of Minutes that you got ALL of the work done. (So if you miss any minutes or don't make it - those minutes don't count)
Goal: Choose a number of reps that will allow you to get all 16 min - but it's not going to be fun.

Oooooh this one is going to take you to a special place!  We want to see you get all 12 reps in about 40 seconds for at least the first half of the workout.  Because it may not be easy to increase or decrease the weight of your bag, you can reduce the reps on this version if you need to.

Make sure you are breathing and focus on smooth transitions.

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!

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 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.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try shoulder height KB Swings.

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

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

SHIFT 022720

SHIFT TIP_202702

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
4 Hang Dumbbell Snatch Right
4 Hang Dumbbell Snatch Left
4 Burpees
8 Air  Squats

Idea weight for Men: Single 25-40# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Time
Goal: Under 18 Min

For this workout you will go through the 8 snatches (4 each side, 4 burpees and 8 air squats for 10 rounds total.

For the  DB Hang Power Snatches you will bring 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!

Lower back to the waist and repeat until you have done 4 reps on the right arm. Then switch to your left arm.

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

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!

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try shoulder height KB Swings.

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

22820

TIP WORKOUT FEB 28TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW AND CALVES/ANKLES
POST: HIP FLEXOR/PSOAS OR COUCH STRETCH
**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
Running Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
100 Meter Farmer Carry
8 Jump Overs

RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"

RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"

No RX+!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance for the run, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!

For the 200m run, you're working with about a minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

Since there is no program B today, you can also pinch a light plate in each hand for the carries!

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

You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups. Only choose this option if you do not do low step ups as a running sub.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 20-24in height.  16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.

You can do box jump overs instead if you want.

If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
100 Meter Farmers Carry
8 Jump Overs

RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"

RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"

No RX+!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance/calorie target for the bike/row, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!

For the bike/row, you're working with about a minute.  Shorten the distance/calories as needed to fit the time window.

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

Since there is no program B today, you can also pinch a light plate in each hand for the carries!

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

You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 20-24in height.  16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.

You can do box jump overs instead if you want.

If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

SHIFT 022820

SHIFT TIP_202802

SHIFT WARM UP

Simple Shift Warm up
Running Warm Up

SHIFT WORKOUT

10 Rounds (This will be 15 Min Total)
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds LOW Step Ups Holding Dumbbells
30 Seconds Dumbbell Jump Overs or Plate Jumps

Idea weight for Men: Pair of 15-30# DBs
Idea weight for Women: Pair of 8-20# DBs

Score: Keep Track of Your Jump Overs or Plate Jumps ONLY! (See below for other sub options)
Goal: 50 Reps + (5 or more each time)

So this will be 30 seconds at each movement. You will rotate between the 3 stations for 15 minutes.

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

For the  step ups you will choose a lower height while holding 2 dumbbells or KB in each hand. You can also use one DB/KB that you hold fat your chest.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.

For the Dumbbell/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

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.