WARM UP
Snatch Warm Up

WORKOUT

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))
For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!


Snatch Balance (5 x 3)
The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

RUN VERSION

Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

If that is too hard to calculate - don't even worry. Just put total distance and note you didn't separate it in the comments.

If you don't have a way to measure total distance - don't even worry about it! Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy. Definitely not a walk and more than a jog.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

ROW VERSION

Row Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

BIKE VERSION

Bike Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only. Do not count any calories done during the easy portion!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

The Vault "CATORCE" Daily Demo

The Vault "CATORCE" Subs and Mods

The Vault "CATORCE" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
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, CALVES/ANKLES
POST: QUADS/IT BAND, CHEST OPENER

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the FOURTEENTH 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 11 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
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Run 400 Meters
12 Pull Ups
24 Wall Balls

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

RX+ Men and Women:
18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY - BUT you still have to be able to finish all rounds under 5 min.
Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

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, Mtn Climbers or toe taps or step ups to a low target.

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

Whatever you choose, make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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

When you catch it. Catch first and then squat.

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
12 Pull Ups
24 Wall Balls

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

RX+ Men and Women:
 18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY  - BUT you still have to be able to finish all rounds under 5 min.
Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

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

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

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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

When you catch it. Catch first and then squat.

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

MAMA MODIFICATIONS

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

The Vault "CATORCE" Shift Demo

The Vault "CATORCE" Shift Subs and Mods

The Vault "CATORCE" Shift Tip

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the FOURTEENTH 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 11 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

Running Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)
30 Sec Jog/Run/Walk, Bike, Row, Taps,
Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats
When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds + (That's 3 Rounds Per 4 Min AMRAP)

For this workout you will go through the 30 seconds of movement, followed by 6 ring rows,  8 air squats for 4 minutes. When the clock hits 4 minutes you will rest 1 minute and then repeat that cycle for a total of 4 rounds or 20 minutes.

For the 30 seconds you can choose between a Jog/Run/Walk, Bike, Row or Taps.

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

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

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

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

4720

TIP DB DEVIL LUNGES APR 7 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

8 Rounds
8 Devil Lunges
16 Box Jump Overs

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

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

Score: Total Time
Goal: 12-20 Min

You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. 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 and stand up with the dumbbells so they are by your sides.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.

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

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

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

If jumping is not happening, just do step up and overs.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

8 Rounds
12 Burpees
14 Box Jump Overs
16 Alternating Front Rack Lunges

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 16 Box Jump Overs
RX+ Women: 75#+ / 16 Box Jump Overs

Score: Total Time
Goal: 12-20 Min

You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.

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

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

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

If jumping is not happening, just do step up and overs.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

To modify, try a front rack step up (maybe to a lower target), alternating single leg deadlifts, plate hug lunges, or even unweighted lunges.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

8 Rounds
8 Sandbag Burpee + Front Rack Lunges
16 Box Jump Overs

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

Score: Total Time
Goal: 12 - 20 Min

You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.

For the sandbag burpee plus front rack lunge, start standing with the bag on the ground in front of your feet.  Place your hands on the bag. 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.

Keep your chest up and belly tight as you stand up hard and fast. Shrug your shoulders and pull the elbows high and outside, then rotate them around the bag to receive it on your biceps with upper arms parallel to the floor.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = Sandbag burpee + lunge right leg + lunge left leg.

To modify, try a sandbag burpee + alternating step up on each leg.

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

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

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

If jumping is not happening, just do step up and overs.

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

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. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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

SHIFT 040720

SHIFT TIP_ 200704

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Burpees
6 Alternating Unweighted Lunges
8 Jump Overs / Plate Hops / or KB Swings

No weight needed!

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

For this workout you will go through the 4 burpees, 6 alternating unweighted lunges, and 8 jump overs for 12 minutes.

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

The lunges should be unweighted and alternating. This means you end up doing 6 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. You can even use a little bench, box or wall for assistance.

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

For the 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 you are performing the plate jump you will jump with two feet onto the plate - make sure you get your whole foot on the plate. Then step down. You can even sub a little skip if you want.

If you are not able to jump the sub today is a KB swing. 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!

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

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

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

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

4820

TIP BB SHOULDER PRESS APR 8 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, PIGEON 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
Shoulder Warm Up
Squat Warm Up

WORKOUT

7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Alternating Dumbbell Shoulder Press
Station 2: Dumbbell Squats
Station 3: Dumbbell Hop Overs / Double Unders

The Flow:
30 Seconds Max Reps Alt Shoulder Press
30 Seconds Rest
30 Seconds Max Reps DB Squats
30 Seconds Rest
30 Seconds Max Hop Overs/DU
30 Seconds Rest

It's 7 Total Rounds so 21 Total Minutes

RX Men: 40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs+
RX+ Women: 30-35# DBs

Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps

(Each Alternating Press Counts as 1 Rep - so Right Press = 1, Left Press = 2...and so on)

Choose a load you can get at least 10 reps on the shoulder press each time, so either use lighter dumbbells or use a single dumbbell with both arms, go for it and use both dumbbells for the squats.

Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 on each arm.

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

For the 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 jumping variation that will not be super broken up. You can of course use this opportunity to practice this skill but to get the desired effect from the workout you might go with the hop overs or single unders instead.

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Squat Warm Up

WORKOUT

7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Barbell Shoulder Press
Station 2: Barbell Back Squats
Station 3: Dumbbell Hop Overs / Double Unders

The Flow:
30 Seconds Max Reps Shoulder Press
30 Seconds Rest
30 Seconds Max Reps Back Squats
30 Seconds Rest
30 Seconds Max Hop Overs/DU
30 Seconds Rest

It's 7 Total Rounds so 21 Total Minutes

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

RX+ Men: 115#+
RX+ Women: 70-75#+

**If you would like to do the back squats with a bar and pick the alternating shoulder press with dumbbells option from Program A - go for it!

**Or if you have 2 barbells and want to load them differently (or swap the weight during the 30 sec rest) for the 2 movements - that is also cool.

Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps

Lots of ways to tackle this one in terms of loading so make sure you note how you did it in the comments. Choose a load you can get at least 10 reps on the shoulder presses in the first few rounds.

Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!

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.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the 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 jumping variation that will not be super broken up. You can of course use this opportunity to practice this skil,l but to get the desired effect from the workout you might go with the hop overs or single unders instead.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Squat Warm Up

WORKOUT

7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Seated Sandbag Shoulder Press
Station 2: Sandbag Back Squats
Station 3: Sandbag Skip Overs / Double Unders

The Flow:
30 Seconds Max Reps Seated Shoulder Press
30 Seconds Rest
30 Seconds Max Reps Sandbag Back Squats
30 Seconds Rest
30 Seconds Max Skip Overs/DU
30 Seconds Rest

It's 7 Total Rounds so 21 Total Minutes

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-35#

Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps

Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!

For the seated press, sit up tall on the ground, legs out in front of you with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

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 jumping variation that will not be super broken up. You can of course use this opportunity to practice this skill but to get the desired effect from the workout you might go with the hop overs or single unders instead.

MAMA MODIFICATIONS

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.

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

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 you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SHIFT 040820

SHIFT TIP_200804

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
Each Round is 30 Seconds "ON" followed by 30 Seconds "OFF" at Each Station.
Station 1: Dumbbell Shoulder Press
Station 2: Goblet Squat
Station 3: Single Unders / Taps

Flow:
30 Seconds Max Overhead Press
30 Seconds Rest
30 Seconds Goblet Squat
30 Seconds Rest
30 Seconds Single Unders / Taps
30 Seconds Rest

Ideal weight for Men: Single 30-50# KB/DB - or - Pair of Lighter Dumbbells
Ideal weight for Women: Single 12-30# KB / DB - or - Pair of Lighter Dumbbells

Score: Total Reps from All 3 Stations and All 5 Rounds Combined
Goal: 180-250 Reps!

For this workout you will perform 30 seconds of movement, followed by 30 seconds of rest for 5 rounds or 15 minutes total.

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 it’s completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the 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 taps /single unders you will pick one where you can move for the whole 30 seconds. You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

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.

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

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.

4920

TIP DB ALT HANG DB SNATCH APR 9 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CHEST OPENER
POST: HIP FLEXORS/PSOAS, SHOULDER 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
Pull Up Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Toes to Bar/V-Ups
6 Push Ups
8 Alternating Hang DB Snatch

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

RX+ Men/Women:
8 Toes to Bar/V-Ups
10 Push Ups
12 Alternating Hang DB Snatch

**Only go up to RX+ if you can still hit the goal rounds with those reps and won't have to break a ton!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7-12 Rounds

Set yourself up for 90 second rounds or less. Choose a load on the snatches and variation on the bodyweight movements that will allow you to go unbroken most of the way if not ALL THE WAY!!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches holding a single dumbbell over the chest or regular sit-ups if you need to!

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

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

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

For the 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 4 per arm per round.

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Toes to Bar/V-Ups
6 Push Ups
4 Hang Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men/Women:
8 Toes to Bar/V-Ups
10 Push Ups
8 Hang Power Snatch

**Only go up to RX+ if you can still hit the goal rounds with those reps and won't have to break a ton!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7-12 Rounds

Set yourself up for 90 second rounds or less. Choose a load on the snatches and variation on the bodyweight movements that will allow you to go unbroken most of the way if not ALL THE WAY!!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches holding a plate over the chest or regular sit-ups if you need to!

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

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

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

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Toes to Bar/V-Ups/Sandbag Toe Touches
6 Push Ups
4 Hang Sandbag to Overhead

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

RX+ Men/Women:
8 Toes to Bar/V-Ups/Sandbag Toe Touches
10 Push Ups
8 Sandbag Hang to Overhead

**Only go up to RX+ if you can still hit the goal rounds with those reps and won't have to break a ton!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7-12 Rounds

Set yourself up for 90 second rounds or less. Choose a variation on the bodyweight movements that will allow you to go unbroken most of the way if not ALL THE WAY!!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups or Supine Toe Touches.

Or, modify to Knee-Ups, or regular sit-ups if you need to!

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

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

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

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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

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 040920

SHIFT TIP_200904

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Sit Ups
8 Push Ups
10 KB/DB Swings

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9-14 Rounds

For this workout you will go through the 6 Sit Ups, 8 Push Ups, and 10 KB/DB Swings for 12 minutes.

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

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

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!

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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

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!

41020

TIP TURKISH GET UPS APR 10 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, SPINE STRENGTHENING
POST: STRESS RELIEF, 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

6 Rounds
3 Turkish Get Ups Right
6 Lateral Over DB/KB Burpees
3 Turkish Get Ups Left
6 Lateral Over DB/KB Burpees

RX Men: 35-40# KB/DB
RX Women: 20-25# KB/DB

RX+ Men: 45-55# KB/DB / 9 Lateral Burpees
RX+ Women: 30-35# KB/DB / 9 Lateral Burpees

Score: Total Time
Goal: (First of all - DON'T get sloppy with the get ups!) Shoot for 12 - 18 Min.

You are shooting for 2-3 minute rounds here. If it is any faster than that, you are probably rushing the get ups. Take your time on those and focus on quality!

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

6 Rounds
2 Sandbag Get Ups Right
6 Lateral Over Sandbag Burpees
2 Sandbag Get Ups Left
6 Lateral Over Sandbag Burpees

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

RX+ Men/Women: 4 Get Ups Each Time / 9 Lateral Burpees

Score: Total Time
Goal: (First of all - DON'T get sloppy with the get ups!) Shoot for 12-18 Min.

You are shooting for 2-3 minute rounds here. If it is any faster than that, you are probably rushing the get ups. Take your time on those and focus on quality!

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

MAMA MODIFICATIONS

TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions!

WINDMILLS - This can be a really great movement for Mamas! Be sure to pay attention to your breathing and be mindful of over-stretching your hamstrings or lower back. Shorten the range of motion, use less weight, or give yourself something to hold onto for support if you need to.

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

SHIFT 041020

SHIFT TIP_201004

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
5 Windmills Right
5 Burpees
5 Windmills Left
5 Burpees

Windmills can be weighted or unweighted.

Ideal weight for Men: 20-35# DB/KB
Ideal weight for Women: 8-20# DB/KB

Score: Total Time
Goal: Move slow and controlled on the windmills. Don't get sloppy to get a faster time! Shoot for 9-13 Min

For this workout you will do the 5 windmills on the right, 5 burpees, 5 windmills on the left, hand 5 burpees for a total of 6 rounds.

For the windmills you will stand with the feet shoulder width apart. Place one hand on the inside of the thigh (same side) and one hand overhead. Look up at that hand. Tighten your belly. Keeping the legs relatively straight hinge at the side of the hip and slide the other hand down the inside of the leg (for guidance) go to the knee (or lower if you can). Then stand back up to full standing. MOVE SLOW! Look at the hand in the air the whole time. If you want to try adding a light 5lb weight or something - that is fine. Keep the heels down! Be sure to watch the demo video for this movement!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Just make sure you keep your elbows in on the push up portion and don't let them flair out.

MAMA MODIFICATIONS

TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions!

WINDMILLS - This can be a really great movement for Mamas! Be sure to pay attention to your breathing and be mindful of over-stretching your hamstrings or lower back. Shorten the range of motion, use less weight, or give yourself something to hold onto for support if you need to.

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

41120

TIP BB FRONT RACK LUNGE APR 11 2020

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): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

For Time
Run 600 Meters
50 Dumbbell Front Rack Lunges
50 Dumbbell Power Cleans
50 Dumbbell Front Rack Lunges
Run 600 Meters

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

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

RX+ Option: Take runs up to 800M

**Want to use a sandbag? Swap the dumbbells out for one and put your score in this version!

Score: Total Time
Goal: 15-21 Min

Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!

All 150 reps of the weighted movements should take you 8-12 minutes.

For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.

If unable to run due to space, weather, or anything else, switch to:
5 Rounds
90 Seconds low step ups, taps, singles, doubles, or skip overs
10 Front Rack Lunge
10 Power Clean
10 Front Rack Lunge

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.

You can also switch these to shoulder racked step ups if that feels better.

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
Run 600 Meters
50 Barbell Front Rack Lunges
50 Barbell Power Cleans
50 Barbell Front Rack Lunges
Run 600 Meters

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

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

RX+ Option: Take Run up to 800M

Score: Total Time
Goal: 15-21 Min

Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!

All 150 reps of the weighted movements should take you 8-12 minutes.

For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.

If unable to run due to space, weather, or anything else, switch to:
5 Rounds
90 Seconds low step ups, taps, singles, doubles, or skip overs
10 Front Rack Lunge
10 Power Clean
10 Front Rack Lunge

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.

You can also switch to front rack step ups if that feels better.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
Row 750 Meters or Bike 45 Cal (Men) / 33 Cal (Women)
50 Barbell Front Rack Lunges
50 Barbell Power Cleans
50 Barbell Front Rack Lunges
Row 750 Meters or Bike 45 Cal (Men) / 33 Cal (Women)

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

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

RX+ Option: Take Rows up to 1000M or Bike Up to 60 Cal (Men) / 44 Cal (Women)

**Can also do this version with the dumbbell/sandbag options found in Program A

Score: Total Time
Goal: 15-21 Min

Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!

All 150 reps of the weighted movements should take you 8-12 minutes.

For the bike/row, you're working with 3:30-4:30. Shorten the calories/distance as needed to fit the time window. If you choose RX+, it should still be in this range.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.

You can also switch to front rack step ups if that feels better.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

In Teams of 2 Complete:
Run 600 Meters (Together)
100 Dumbbell Front Rack Lunges
100 Dumbbell Power Cleans
100 Dumbbell Front Rack Lunges
Run 600 Meters (Together)

In the middle 100s section - you can break up however - only one person works at a time. It's 100 reps COMBINED for those.

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

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

RX+ Option: Take runs up to 800M

**Want to use a sandbag? Swap the dumbbells out for one and put your score in this version!

Score: Total Time
Goal: 17-24 Min

Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!

All 150 reps of the weighted movements should take you 8-12 minutes.

For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.

If unable to run due to space, weather, or anything else, check out Program A description.

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

You can also switch these to shoulder racked step ups if that feels better.

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

MAMA MODIFICATIONS

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.

POWER CLEAN - You could also try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

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.

Butts:
4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats

Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings and put weight used for split squats in comments!

Rest as little as possible between exercises. Rest 1 full minute between rounds.

For the good mornings, the bar will be on your back. Tighten the belly and push the chest up. Bend at the waist by reaching the hips back. Knees may soften, but for the most part stay straight. If you can maintain a good back position - go to 90 degrees. If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated. You will hold a dumbbell in each hand and will lower until the knee kisses the ground. Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in. Do all of these reps under control.

Guts:
8 Min
Max Plank Hold

Every time you come down - complete 8 Love Taps

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you start to sag - come down and do the love taps! Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep. Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground once you are over. Lower them under control and just "tap"!

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

PLANK HOLD - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
400 Meter Run
30 Air Squats
15 Sandbag over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal Time: 4 Rounds +

To complete at least 4 rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

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!!!

Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments
Goal: Heavy, but with good technique and unbroken.

* For Part A, rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts.

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

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

For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press (8-7-6-5-4-3-2-1)
Rest 60 Seconds between sets. Use the same load for all.

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.

Front Rack Hold (3 x 40 Seconds)
The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

3 Rounds
10 Inchworms
10 Scap Pull Ups
10 Band or Broomstick Passthroughs
10 Kip Swings
10 Hollow Rocks


5 Rounds
30 Second Handstand Hold (on the wall)
15 Pull Ups

Strict Pull Up Option: 7-10 Strict

RX+ Option: 1 Min Handstand Hold

The idea for the hold is to get the full time each round without breaking it up. So time the WHOLE workout but know there will be a lot of rest between movements and rounds! Shoot for unbroken pull ups too or stick to specific sets that will challenge you!

Score: Total Time

The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating. You can also do a pike hold with your feet elevated on a box.

For the pull ups you may do strict, banded, kipping/butterfly or a supine bar row at a very challenging angle.

Choose a version you can do unbroken or close to it!

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!

To Finish:
Tabata Hollow Rock

20 Seconds Hollow Rock + 10 Seconds Rest for 8 Total Rounds or 4 Minutes

RX+ Option: Hold the hollow position during the "rest"

For the hollow rocks, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

Part 1:
3 Sets
8-12 Strict Pull Ups or Sub
10-15 Shoulder Press
This workout has 3 parts.

Rest one minute after each section. Modify as needed to keep all movements strict.

Ideally the Pull Ups are performed strict. Choose a band or ring row to allow you to get at least 8 strict reps.

Other options are banded strict, jump with slow lower, slow and controlled ring or supine row.

For the Shoulder Presses, use the same load for all 3 sets. Use dumbbells or a barbell. Make sure you keep your belly tight and don't over-arch your back!

Part 2:
3 Sets
15-20 Bent Over Rows
15-20 Push Ups

Move slow on the bent over rows to keep from using your hips. 
Instead, focus on squeezing your lats to pull the bar (or dumbbells) to your chest.

Focus on a rigid body position in the push ups and a full range of motion aka chest/thigh contact in the bottom. Feel free to elevate your hands or go from the knees to get at least 15 unbroken reps.

Part 3:
3 Sets
10-15 Upright Rows
10-15 Dips

The upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

For the dips, you can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes. Break 90 degrees at the elbow and lock those arms out at the top!

Power Clean (15 Min to find Touch and Go Double)
Score is heaviest set of 2 (must be touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavy-ish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. 
Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
Power Cleans

70% of heaviest double from the first part!
So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

RUN VERSION

Run Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even if it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

ROW VERSION

Row Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

You could also have a goal PACE for the HARD intervals. For Women 2:05 or less (faster if you are good on the rower). Men 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

BIKE VERSION

Bike Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Men between 350-400+. Women over 300 would be a TOUGH goal.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.