Trece_DailyDemo

Trece_SubsandMods

The Vault "TRECE" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE OR HIPS

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the THIRTEENTH 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 - April 4 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!

* 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.

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees

RX Men: 40# DBs
RX Wome: 25# DBs

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

Score: Total Time
Goal:  12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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.

You can definitely partition this movement into a hang power clean then a dumbbell squat.

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!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

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.

Same thing with the squats, belly tight, back flat, chest up, knees out.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees

RX Men: 95#
RX Wome: 65#

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

Score: Total Time
Goal: 12 - 18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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, flat back, 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.

You can definitely partition this movement into a hang power clean then a front squat.

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!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

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 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.

Same thing with the squats, belly tight, back flat, chest up, knees out! This time the bar is on the back.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
40 Sandbag Hang Squat Cleans
30 Burpees
40 Sandbag Thrusters
30 Burpees
40 Sandbag Back Squats
30 Burpees

**Notice Sandbag Reps are a bit higher as MOST of us have sandbags that are much lighter than our dumbbells/barbells would be loaded. If your sandbag is heavy for you - you can lower to the 30-30-30 as seen in Program A and B.

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

Score: Total Time
Goal: 12-18 Min

Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!

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.

You can definitely partition this movement into a hang power clean then a front squat.

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!

You may also remove the push up portion of the burpee or even elevate the hands if you need to.

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.

Same thing with the squats, bag is in the same position. Keep your belly tight, back flat, chest up, knees out!

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

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

Trece_ShiftDemo

Trece_Shift_SubsandMods

The Vault "TRECE" Shift Tip

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the THIRTEENTH 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 - April 4 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!

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

6 Rounds
15 KB Swings
8 Burpees
15 Goblet Squats
8 Burpees

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

Score: Total Time
Goal: Under 20 Min

For this workout you will cycle through the 15 KB swings, 8 Burpees, 15 Goblet Squats, and 8 Burpees for 6 rounds total.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

You can also use a single DB.

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!

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

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

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

33120

TIP DB HANG POWER SNATCH MAR 31ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, QUADS/IT BAND

* 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
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch

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

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

For the single 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 switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.

PROGRAM B*

PROGRAM B

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

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
10 Hang Power Snatch

RX Men: 75#
RX Women: 55#

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

**Can also use the rep scheme in this version and swap those hang power snatches for a sandbag hang to overhead!

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

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.

If you can't go overhead right now, switch it to a hang power clean.

And, if you want to use your sandbag instead for the hang to overhead, go for it!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
16 Box Jumps
16 Alternating Hang Dumbbell Snatch

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

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

**This version of the workout can also be done with the barbell/sandbag options found in Program B.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 7 Rounds

Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your belly tight on the hang power snatches!

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

For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

But, if jumping is not happening you can always do step ups.

For the single 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 switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.

And, if you want to use your sandbag instead for the hang to overhead, go for it, just make sure you are using two hands!

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.

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

SHIFT 033120

SHIFT TIP_203103

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Jog, Row, Bike, Taps, Single Unders
10 Step Ups or Jump Overs
10 Hang Dumbbell Snatch (5 per arm)

Ideal weight for Men: Single 20-40# KB/DB
Ideal weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 - 6 Rounds

For this workout you will do the 1 minute of movement, followed by 10 step ups, and 10 hang dumbbell snatch.

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

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

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. Each set of 10 you will do 5 per leg.

For the DB/KB hop over you will stand facing the DB/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.

You can also do a plate hop where you jump onto a plate and step back down.

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 that until you have done 5. 
You will then switch arms and perform 5 hand snatch on the other arm.

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.

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 steps/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

4120

TIP DB DEVIL PRESS APR 1ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW AND/OR 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
Squat Warm Up

WORKOUT

10 Rounds
4 Devil Press
2 Lungesters

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

RX+ Men/Women:
5 Devil Press
3 Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!

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.

Another option would be to do a burpee then a kettlebell/dumbbell swing.

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!

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. 
You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears.

If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

10 Rounds
4 DB Devil Press or Plate Burpeess
2 Barbell Lungesters

RX Men: 45# Plate / 75-95# Barbell
RX Women: 25# Plate / 55-65# Barbell;

RX+ Men/Women:
5 Devil Press / Plate Burpees
3 Barbell Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!

If you have dumbbells, we recommend just going with program A today.

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.

A plate burpee is a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee, bring the plate with you and press it overhead.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

10 Rounds
4 Sandbag Burpees
2 Sandbag Lungesters

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

RX+ Men/Women:
5 Sandbag Burpees
3 Sandbag Lungesters

Score: Total Time
Goal: 8 - 13 Min

Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you might need a heavier bag or should have tried RX+. Slower and you'll want to scale down next time!

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

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

Sandbag Lungesters start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster!

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB 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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 040120

SHIFT TIP_200104

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 Push Up
8 KB/DB Swings
4 Unweighted Lungesters

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 - 9 Rounds

For this workout you will go through the 8 push ups, 8 KB swings, and 4 unweighted lungesters for 10 minutes.

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

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

For the 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!

For the unweighted lungesters, you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand all of the way up.

If you are unable to lunge you can sub an alternating step up on each side + a body weight squat. 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. Then you will perform the body weight squat.

MAMA MODIFICATIONS

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

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB 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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

4220

TIP SUPINE ROW APR 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW AND/OR 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
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
400m Run

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

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

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

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Running Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Barbell Bent Over Rows
20 Barbell Push Press
400 Meter Run

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

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

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

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

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

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Use your legs on the bike/row.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

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

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 bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

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 040220

SHIFT TIP_200220

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
16 Ring/TRX Rows / Bent Over Rows (Single Arm 8 per side)
10 Overhead Press
90 Second Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Ideal weight for Men: Single 25-45# KB/DB - or pair of lighter dumbbells for overhead press
Ideal weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells for overhead press

Score: Total Time
Goal: 12-17 Min

For this workout you will go through the 16 rows, 10 overhead press, and 90 seconds of movement for 5 rounds total.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Ring  rows should be challenging and not unbroken. 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.

For the bent over rows it should be 8 on one side then 8 on the other.

For the shoulder press you can use two DBs 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 it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the 90 seconds you will choose either a Jog, Row, Bike, Taps, Single Unders, Low Step Ups. Try to find something that will keep you moving for the full 90 seconds.

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.

4320

TIP WORKOUT APR 3RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, 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
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
24 Russian Twists

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

No RX+!

If you need to go lighter for the Russian Twists you may use a plate or a dumbbell:

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds

Lots of shoulder stuff this week, so if you are feeling a little smoked, just go eye level on the swings.

Shoot for 90 seconds or less per round.

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 eye level or all the way overhead.

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

You can use a plate, med ball or dumbbells for the Russian Twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

Modify by not leaning back as far, or going unweighted and just touching your fingertips to the floor on each side.

Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. 
Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

MAMA MODIFICATIONS

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 040320

SHIFT TIP_040320

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
18 KB/DB Deadlifts
12 Unweighted Russian Twists

Ideal weight for Men: 25-40# KB/DB
Ideal weight for Women: 12-30# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds

For this workout you will do 18 Deadlifts and 12 unweighted Russian twists.

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 the butt back and bending the knees while you keep the belly tight and chest up!

For the Russian Twists, each time you touch your hand to the side of the body it counts as 1.

MAMA MODIFICATIONS

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos).

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

4420

TIP BB CLEAN AND JERK APR 4TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Dumbbell Power Clean and Jerks
8 Dumbbell Hop Overs
4 Dumbbell Thrusters
8 Dumbbell Hop Overs

Rest 1 Min Between Rounds

(So 3 Min AMRAP - Rest 1 Min - Repeat 4 More Times)

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

RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds

Set yourself up for 1 minute or less per round.

Make a note of the rounds + additional reps you get on each AMRAP during the 1 minute rest. Then, add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells outside of the feet. Hands outside legs. Hinge at the hips but keep the chest lifted and back flat. Keep a SLIGHT bend in the knees, arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees speed up, jump and shrug the shoulders! Keep the DBs close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - pull your elbows around and through FAST! Catch the DBs 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, 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 DBs 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. Stand all of the way up.

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

Hop laterally over the DB. Each hop is one rep. Or do skip overs, toe taps or step ups to a low target.

For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. 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 ears.

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Barbell Power Clean and Jerks
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs
4 Barbell Thrusters
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs

Rest 1 Min Between Rounds

(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs
RX+ Women: 75# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds +

Set yourself up for 1 minute or less per round!

Make a note of the rounds + additional reps you get on each AMRAP during each rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

Feet are under the hips with the heels down, hands outside legs, bar close to the body. Knees bent with 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, stand UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body - keep 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 lands on your shoulders in a partial dip position with the heels down and chest up. Stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not, 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!

Hop laterally over the dumbbell. Each hop is one rep. You could also do skip overs, toe taps or step ups to a low target.

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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Sandbag Power Clean and Jerks
8 Dumbbell Hop Overs / Sandbag Hop Overs
4 Sandbag Thrusters
8 Dumbbell Hop Overs / Sandbag Hop Overs

Rest 1 Min Between Rounds

(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)

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

No RX+ for this version.

Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds + Set yourself up for 1 minute or less per round.

Make a note of the rounds + additional reps you get on each AMRAP during the rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk, start with the sandbag on the ground. Feet under the hips with heels down. Arms are long and straight. Hinge at the hip slightly, bend the knees and grab the handles. Jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with elbows high. Heels down, butt back, knees out, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

You can hop laterally over your sandbag, do a shuffle, or use a dumbbell to hop over, skip over or do toe taps.

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.

TEAM VERSION

TEAM VERSION

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
20 Min AMRAP (As Many Rounds and Reps as Possible in 20 Min)
In You Go - I Go Fashion Completing 1 Full Round at a Time

Partner 1:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs

THEN

Partner 2:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs

So for this version, you rest when your partner goes.

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

RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs

**As always for Team Version you may also use the barbell or sandbag options from Program B or C.

Score: Total Number of Completed Rounds and any Additional Reps between BOTH partners!
Goal: 30-40 Rounds (15-20 Each)

Goal is for both partners to be able to finish their rounds in 1 min - 90 seconds each time. You'll get to rest while your partner works, so get after it when it's your turn!

Start each round from the beginning. Then add up the total completed rounds and add up all the additional reps. Those two numbers, combined with your partner's will be your score.

Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. 
Dumbbells outside the feet, hands 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.

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 DBs 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 DBs 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 DBss 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!

For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. 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 ears.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight, going from between the feet in the set up position or from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JUMP/HOP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can sub skip overs or line hop overs for 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 rolling an ankle! For mamas further along 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats

Butts FIRST!
Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges

RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs

Every 2 min you do the 12 and 12 and rest for the remainder of the time.

The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance. Toes should be turned out slightly.

You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back. Keep the back flat / chest up and heels down.

Bring the weight to about mid-shin - not all the way down. Squeeze the butt to stand up.

For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder. If you are using a bar, you may use front or back rack!

8 Min AMRAP
(As Many Rounds and Reps As Possible in 8 Min)
12 KB/ DB Deadbugs (6 Per Leg)
24 Russian Twists (12 Touches Per Side)

Weight is up to you - but here are our suggestions!

Men - 25-40#
Women - 15-25#

The KB/DB dead bugs can either be done on the ground, or for an even bigger challenge - on a box/bench.

You will lay flat on your back with a single KB/DB in both hands locked out at the top of the bench press position over your chest. You will bend your knees and bring them up above your hips (now you look like a "dead bug"). You will then SLOWLY and under control lower the leg and straighten it until it is parallel to and touching the floor. Then bring it back up. Switch legs with each rep.

The goal here is to keep the spine in contact with the floor as you lower the leg.

For an added challenge you will lay on a bench/box and lower the leg (without straightening it) down lower than the box. Only go as low as you can maintain that spine position.

For the Russian Twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!

Keep repeating the 6 and 24 as many times as possible for 8 minutes!!

MAMA MODIFICATIONS

WALKING LUNGES - 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 back instead of step forward 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.

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos).

For Time
20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

Ideal weight for Men: 50-70#
Ideal weight for Women: 25-45#

Score: Total Time
Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep. You will alternate sides so for the set of 20 for example, it is 10 on each side.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Pause Back Squat
(4 x 5 -  4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom

For these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

For Time
400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

WARM UP
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on the Min for 12 Min / Alternating)
Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps

**Muscle Ups may be bar or ring. If you think you will hold big numbers you may scale up to strict. If you are still working on your muscle ups these may also be banded, jump, or foot assisted transitions.

Seated Box Jumps should be 20-30" depending on your ability/height and also should start in a completely seated position below parallel.

Score: Muscle Up Number

**Put what type of muscle up you did and box height in comments.

For this workout - choose a type of muscle up that will allow you to get 3-4 on those minutes. If it ends up being 2-3 on a few minutes- that's ok too.

If you are going to get more than like 6-7 - try strict or at least start that way.

Remember on the muscle up reps to get that good lean back - hips to rings. Do NOT think about separating your hands to make room for your body. That happens as you come forward at the top - not during the pull. Pull all of the way up - and then think of doing a massive sit up as you pull through. Keep those rings tight as you come out of the dip!

If doing bar - think hips to bar, then big sit up! Try taking your hands a BIT wider than a regular pull up to give yourself more room to come over the top of the bar. Hands have to move around the bar and change position as you come up and over.

If doing a modified (banded, jumping etc) muscle up make sure you make it challenging and still work on good technique. No JUMPING from the bottom to the top of the dip! Work all of the positions along the way.

Seated box jumps should start in a completely stopped seated position below parallel. Drive through the heels, throw the arms, and then lift the knees fast! Land with your WHOLE foot on the box or step. Step down and re-set. Sit and come to a complete stop!


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
Plyo Box Pike Handstand Walk Arounds

Each full trip around the box = 1 Rep

Scale idea - 7 Min Shoulder Tap Practice (Pike on Box) You will place your feet on your plyo box and then get into a pike position with your hips over your head and hands. Walk your hands around the box in a full circle. Taking small steps. Press the ground away and keep the core tight. Keep looking back at the box, and keep the arms mostly locked out.

Do one full circle in one direction - that is 1 rep. Next circle go the other direction.

Spread the fingers wide and distribute the weight across your whole hand. You don't have to do the WHOLE circle unbroken as you start to fatigue. You just need to complete the whole circle before going the other way. Break as needed.

Quality over quantity.

If you aren't ready to move with this or you don't have a box to go around. Just practice shoulder taps! Every 20 taps = 1  rep!

32 Min EMOM
(Every Min on the Min for 32 Min)
Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.
Goal: To get a sweet pump!

Movements should take close to the entire minute. So each rep of the Around the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, bring your arms back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips and pull your spine down into the bench throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Push Press (6 x 3 (Building))
For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

10 Min EMOM
(Every Min on the Min for 10 Min)
Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.

For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!

RUN VERSION

Run Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

RX + - wear a vest if you are into that sort of thing.

Your ON Pace should be similar to a pace if you were doing a HARD mile.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

Your ON Pace should be similar to a pace if you were doing a HARD 2k row.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

Your ON Pace should be HARD.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

The Vault "DOCE" Daily Demo

The Vault "DOCE" Subs and Mods

The Vault "DOCE" Tip

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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE OR LOWER BACK RELEASE

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the TWELFTH 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 - March 28 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!

* 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

With a running clock complete:
50 MANMAKERS FOR TIME
THEN
RUN 800 METERS

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

Score: Total Time
Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart.  Jump or step your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

PROGRAM B

PROGRAM B

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

WORKOUT

With a running clock complete:
50 BARBELL MANMAKERS
THEN
RUN 800 METERS

**A barbell manmaker = deadlift + bent over row + hang squat clean into thruster.

RX MEN: 95#
RX WOMEN: 65#

RX+ MEN: 115#+
RX+ WOMEN: 75#+

SCORE: TOTAL TIME
GOAL: UNDER 15 MIN

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.

Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!

If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight.  Start with a hinge at the hip and a bend in the knee with straight arms.  Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground.  Keep the knees slightly bent and the chest up.  Pull the bar to the chest with the elbows going back then lower back to below the knee.  Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees.  Allow the bar to travel down the leg.  Chest up, belly tight.  Arms straight.  Bar close. Stand fast and shrug.  Pull the bar up your body as you pull yourself under.  Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat.  Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast.  Pop the bar off of the shoulders.  Keep belly tight and press to lockout!

The first modification should be to lighten the load.

You can also split the hang squat clean thruster portion into a power clean + thruster.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

With a running clock complete:
50 MANMAKERS FOR TIME
THEN EITHER:
ROW 1000 METERS
OR
60 CAL BIKE (MEN) / 44 CAL BIKE (WOMEN)

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

RX+: Go Faster

**You can go heavier if you really want to, but we don't feel it's necessary.

**You can also do this version with the barbell version from Program B.

Score: Total Time
Goal: Under 15 Min

No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that bike/row too! Ideally, the row is less than 6 minutes.

Some of you will go faster. But don't shorten the distance/calories unless you are going to go way over 6!

For the manmakers you will place your hands on the dumbbells roughly shoulder width apart.  Jump or step your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

The first modification should be to lighten the load.

Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.

MAMA MODIFICATIONS

MAN MAKERS - 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 in the row. 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!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

The Vault "DOCE" Shift Demo

The Vault "DOCE" Shift Subs and Mods

The Vault "DOCE" Shift Tip

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the TWELFTH 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 - March 28 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!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault:
SHIFT "DOCE"
15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 MIn)
1 MIN JOG, ROW, BIKE, TAPS, LOW STEP UPS
10 PUSH UP + TAP TAP
10 AIR SQUATS

No weight needed today.

SCORE: Total Number of Completed Rounds + any additional reps
Goal: 7 Rounds +

For this workout you will do  1 minute of movement followed by 10 push ups + tap, tap, and 10 air squats.

For the first part you will choose from a jog/run, row, bike, single  taps, or.  low step ups, taps

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder =  1 rep.

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

MAN MAKERS - 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 in the row. 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!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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