WARM UP

2 Rounds
5 Inchworm Walk Outs
10 Push Up + Tap + Tap
5 Scorpion Stretch (3 Second hold each side)
10 Alternating Samson Stretch
10 Scap Pull Ups
10 Kip Swings

WORKOUT

For completion or as far as you get in 12 Min:
10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees

Muscle ups may be bar or ring. Or a scale/modification of either (see below).

If you complete the whole thing under 12 Min - enter your time. Otherwise call it at 12 Min. Enter 12 Min as your score and put total reps in comments.

If you have a bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.

You may also choose to work on your strict muscle ups!

Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!

If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.

We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.

If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.

You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!


4 Rounds
(As Many Reps As Possible)
30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest
(This should be a total of 8 Min)

Enter V-Up total for a score!

For the V-Ups, start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.

From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.

For the planks, come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.

Squeeze your butt, your thighs, and your abs all at the same time!

4 Rounds (Not for Time)
10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between sets

For this you may do it with a bar or with dumbbells. If you are doing it with dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press, you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front, the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements, come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise, you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.


5 Min AMRAP
(As Many Reps As Possible in 5 Min)
30 Seconds ON
30 Seconds OFF

Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Thruster (15 Min to find 5 Rep Max)
The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min!

For the thruster you may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.


Barbell Hip Thrusts (5 x 8)
Can be done on a bench or stack of plates should work too. With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

RUN VERSION

Run Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example, you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

ROW VERSION

Row Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

BIKE VERSION

Bike Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

The Vault "QUINCE" Daily Demo

The Vault "QUINCE" Subs and Mods

The Vault "QUINCE" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FIFTEENTH 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 18 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
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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 step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench, whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

3 Rounds
30 Push Ups
30 Barbell Back Rack Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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 step ups you will have the barbell on your back. As you step up onto the box, keep your chest up. Lower the height if you find you are tipping forward or your lower back is working overtime.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.

You can substitute lunges or single leg deadlifts if the step ups are not happening today.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

3 Rounds
15 Handstand Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time
Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the handstand push ups early to avoid going to failure. Choose a variation you can sustain at least 3 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

MAMA MODIFICATIONS

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.

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

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

The Vault "QUINCE" Shift Demo

The Vault "QUINCE" Shift Subs and Mods

The Vault "QUINCE" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FIFTEENTH 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 18 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

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
12 Push Ups
12 Alternating Step Ups
12 Jump Overs, Plate Hops, or KB Swings

No weight needed unless doing KB Swings

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

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

For this workout you will go through the 12 push ups, 12 step ups, and 12 jump over for 14 minutes.

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

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  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 12 you will do 6 per leg.

If you can't do step ups you can sub unweighted alternating lunges or single leg deadlift - 6 per side.

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.

You can perform the same movement jumping onto a plate. Make sure you get your whole foot onto the plate each time and then step down. You can even scale this to a little skip up if need be.

Since we already have step ups in this workout if jumping or skipping is out of the question you can sub 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.

MAMA MODIFICATIONS

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.

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

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.

41420

TIP BB POWER SNATCH APR 14 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, HIP FLEXORS/PSOAS
POST: QUADS/IT BAND, 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
20 Dumbbell Squat
40 Alternating Dumbbell Snatch
20 Dumbbell Squat
Rest 2 Min Between Rounds

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

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

Score: Total Time (including rest)
Goal: 15-20 Min

Each round should take 5 minutes or less. If the first round is 6 minutes or more, lower the weight if possible. Otherwise, reduce the reps to 15-30-15 per round.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think-jump-shrug-pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each round of 40 you end up doing 20 per side.

PROGRAM B

PROGRAM B

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

WORKOUT

3 Rounds
20 Barbell Front Squat
20 Barbell Power Snatch
20 Barbell Front Squat
Rest 2 Min Between Rounds

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

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

Score: Total Time (including rest)
Goal: 15-20 Min

Note the reps are slightly different on the snatches from Program A.

Each round should take 5 minutes or less. If the first round is 6 minutes or more, lower the weight.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
20 Sandbag Front Squat
30 Sandbag Ground to Overhead
20 Sandbag Front Squat
Rest 2 Min Between Rounds

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

Score: Total Time (including rest)
Goal: 15-20 Min

Note the reps are slightly different on the ground to overheads from the other programs.

Each round should take 5 minutes or less. If the first round is 6 minutes or more, lower the weight if possible, otherwise reduce the reps.

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

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

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

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

MAMA MODIFICATIONS

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 041420

SHIFT TIPS_201404

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
12 Goblet Squats
18 Hang Dumbbell Snatch (9 per side)
12 Goblet Squats

Rest 1 Min Between Rounds

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

Score: Total Time (including rest)
Goal: 13-18 Min

For this workout you will go through the 12 goblet squats, 18 hang DB snatch, and 12 goblet squat, followed by 1 mine rest. Repeat that  for a total of 5 rounds. The goal would be to push your pace since you get the rest!

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  DB Hang Power Snatches you all 18 total (9 on each arm). To perform. the snatch 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 9 reps. Then you will switch and perform 9 on the other arm.

MAMA MODIFICATIONS

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

41520

TIP DB PUSH PRESS APR 15 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, 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
Running Warm Up
Shoulder Warm Up

WORKOUT

For Time
Run 600 Meters
30 Supine Ring/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press
Run 400 Meters
20 Supine Ring/TRX or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Run 200 Meters
10 Supine Ring/TRX or Dumbbell Bent Over Rows
10 Dumbbell Push Press

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

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

Score: Total Time
Goal: 13-18 Min

Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run!

For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m.

Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target each round.

For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.

If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!

Position yourself under the bar/rings 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.

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.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

For Time
Run 600 Meters
30 Supine Ring/TRX or Barbell Bent Over Rows
30 Barbell Push Press
Run 400 Meters
20 Supine Ring/TRX or Barbell Bent Over Rows
20 Barbell Push Press
Run 200 Meters
10 Supine Ring/TRX or Barbell Bent Over Rows
10 Barbell Push Press

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 13-18 Min

Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run!

For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m.

Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target each round.

For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.

If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!

Position yourself under the bar/rings 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.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

For Time
Bike 45 Cal (Men) / 33 Cal (Women)
or
Row 750 Meters

30 Supine Ring/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press

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

20 Supine Ring/TRX or Dumbbell Bent Over Rows
20 Dumbbell Push Press

Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 250 Meters

10 Supine Ring/TRX or Dumbbell Bent Over Rows
10 Dumbbell Push Press

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

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

Can also be done with the barbell options in Program B.

Score: Total Time
Goal: 13-18 Min

Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the bike/row!

For the bike/row, shoot for under 3:15 on the 45/30cal/750m, 2:00-2:30 on the 30/22cal/500m, and a minute or less on the 15/11cal/250m.

Shorten the calories/distance as needed to fit the time window.

For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.

If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!

Position yourself under the bar/rings 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.

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.

MAMA MODIFICATIONS

PRESS - Focus on the alignment of your pelvis and rib cage. 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.

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.

SHIFT 041520

SHIFT TIPS_201504

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Low Step Ups, Taps
10 Single Arm Bent Over Row Right
10 Single Arm Bent Over Row Left
10 Push Press

Ideal weight for Men: 25-40# KB/DB - and/or - lighter pair of dumbbells
Ideal weight for Women: 12-25# KB/DB - and/or - pair of lighter dumbbells

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

For this workout You will do 1 minute of movement, followed by 10 bent rows on each arm, and 10 push press for 14 minutes.

For the first part you will choose from a jog/run, row, bike, low step ups, or taps. Make sure you pick something where you can move for the full minute.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will perform 10 on each side.

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. You can also perform this with one DB or KB at the chest. See demo video for reference.

Feel free to mix and match your weight for the bent over rows and push press.

MAMA MODIFICATIONS

PRESS - Focus on the alignment of your pelvis and rib cage. 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.

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.

41620

TIP DB THRUSTER APR 16 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: CHEST OPENER OR PROJECT APRIL FULL BODY

* 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
Shoulder Warm Up

WORKOUT

20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks
Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters

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

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

RX+ Option: Take Burpees to 7 and 6

Score: Don't worry too much about it. You get 1 "Round" for every minute you complete without missing anything or lowering the reps.
Goal: Get all 20 Min (Rounds) but choose a challenging weight!

Try to give yourself 15-20 seconds of rest each round!

Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.

For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs.

For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up.

For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, 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 weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out, belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

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

PROGRAM B

PROGRAM B

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

WORKOUT

20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over The Bar + 5 Barbell Hang Power Clean and Jerks
Min 2: 4 Bar Facing Burpees + 4 Barbell Thrusters

No RX weight on this one. Your score is the weight you choose. 

We recommend:
Men: 65-135#
Women: 45-85#

RX+ Option: Take Burpees to 7 and 6

Score: Weight you choose. But only click "RX" today if you finished all rounds without missing any minutes or lowering the reps!
Goal: Get all 20 Min but choose a challenging weight!

Challenge the load more so than burpee volume on this one. Try to give yourself 15-20 seconds of rest each round.

Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.

For the lateral burpees over the bar, you will face to the side and jump sideways over the bar.

For the barbell facing burpees you will face the bar and jump over it once you stand up.

For the hang clean and jerk you will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, 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 bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

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

PROGRAM C

PROGRAM C

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

WORKOUT

20 Min EMOM
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Sandbag + 5 Sandbag Hang Power Clean and Jerks
Min 2: 4 Sandbag Facing Burpees + 4 Sandbag Thrusters

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

RX+ Option: Take Burpees to 7 and 6

Score: Don't worry too much about it. You get 1 "Round" for every minute you complete without missing anything or lowering the reps.
Goal: Get all 20 Min (Rounds) but choose a challenging weight!

**If your sandbag is on the lighter side for you - consider taking the reps up by 1-2 for each of the sandbag movements.

Try to give yourself 15-20 seconds of rest each round. At least for the first 8-10 minutes!

Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.

For the lateral burpees over the sandbag, you will face to the side and jump sideways over the bag.

For the sandbag facing burpees you will face the bag and jump over it once you stand up.

For the hang clean and jerk you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, 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. Lower back to the hips for the next rep.

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

MAMA MODIFICATIONS

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!

SHIFT 041620

SHIFT TIPS_201604

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Burpees
30 Seconds KB/DB Swings
30 Seconds Air Squats

No rest between movements or rounds.

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

Score: Total Reps from all 3 movements - all 8 rounds combined!!!
Goal: 150-200 Reps+

For this workout you will do 30 seconds of work eat each station: burpees, KB/DB swings, and air squats. Complete 8 rounds or 12 minutes.

Your goal for the burpees should be 4-5+ each 30 seconds.
Your goal for the KB/DB swings should be 10+ every 30 seconds.
Your goal for the squats should be 6-7+ each every 30 seconds.

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

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 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

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!

41720

TIP BW JUMP OVER APR 17 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 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
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
10 Pull Ups
10 Jump Overs

No weight needed today!

Jump over height suggestions:
Men: 18-24"
Women: 16-20"

RX+ Men/Women: 40 Double Unders / 15 Pull Ups per Round

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-8 Rounds

Quite a range as far as the goal goes for this one. If you want to practice your double unders or pull up skills, you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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 Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
3 Muscle Ups
10 Jump Overs

No weight needed today!

Jump over height suggestions:
Men: 18-24"
Women: 16-20"

See write up for jump over subs!

RX+ Men/Women: 40 Double Unders / 5 Muscle Ups

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

Quite a range as far as the goal goes for this one. If you want to practice your double unders or muscle up skills you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Make sure you choose a sub that is going to challenge you!

You can also adjust the reps if you need to. You should be able to complete the muscle ups in under 45 seconds each time.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for 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.

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, 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.

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 041720

SHIFT TIPS_201704

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Taps, Low Step Ups, Skip Overs, Single Unders
10 Ring/TRX or Upright Rows
10 DB Jump Overs, Plate Hops, or Step Ups

No weight needed today unless doing upright row!

Score: Total Completed Rounds + Any Additional Reps
Goal: 7-11 Rounds+

For this workout you will cycle through the 20 taps, 10 ring rows, 10 DB jump over for as many rounds as possible in 12 minutes.

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

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

For the upright row option 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 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.

For the plate hops make sure you get your WHOLE foot on the plate each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control.

If jumping or skipping is out of the question, you can perform an alternating step up. 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"+.

Each set of 10 you will do 5 per leg.

MAMA MODIFICATIONS

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

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

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.

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TIP DB OVERHEAD CARRY APR 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEF, PROJECT APRIL FULL BODY

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

6 Rounds
Run 200 Meters
100 Meter Farmer Carry
50 Meter Overhead Carry Right
50 Meter Overhead Carry Left

RX Men: 40-45# DBs/KBs
RX Women: 25#ish DBs/KBs

RX+ Men: 50-55# DBs/KBs
RX+ Women: 35#ish DBs/KBs

Score: Total Time
Goal: 19-24 Min

We are shooting for 3-4 minute rounds on this one. This will definitely test your shoulder stamina and stability so choose your loads wisely because it will burn!

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

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

For weather/space issues, go with a minute of low step ups, this time holding the dumbbells.

For the overhead carries you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other at your side. Keep the belly tight and press up!!

If you are unable to do overhead carries you may do them with the dumbbell at the shoulder.

And if you are limited by space or weather, you can switch to 30 seconds each arm of low step ups with the dumbbell in the appropriate position.

Choose a height that allows you to just keep moving, ideally 8-12 inches.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

6 Rounds
Run 200 Meters
100 Meter Barbell Overhead Carry
100 Meter Barbell Front Rack Carry

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: 19-24 Min

We are shooting for 3-4 minute rounds on this one. This will definitely test your shoulder stamina and stability so choose your loads wisely because it will burn!

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 barbell overhead carry, focus on a good overhead position over moving fast. Arms should be locked out overhead, hands gripping the bar slightly wider than shoulder width apart.

Keep your chest up and belly tight the whole time.

If you are unable to maintain a stable overhead position, even at a lighter weight, switch to a front rack then a back rack carry.

For the front rack carry, 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!

For weather/space restrictions, switch the carries to 1 minute of low step ups. Go 1 min front rack and then 1 minute back rack. Height should be around 8-12 inches.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

6 Rounds
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 250 Meters
100 Meter Farmer Carry
50 Meter Overhead Carry Right
50 Meter Overhead Carry Left

RX Men: 40-45# DBs/KBs
RX Women: 25#ish DBs/KBs

RX+ Men: 50-55# DBs/KBs
RX+ Women: 35#ish DBs/KBs

You can also do this with the barbell option in Program B, or the fun sandbag option found under "Street Parking SANDBAG" today!

Score: Total Time
Goal: 19-24 Min

We are shooting for 3-4 minute rounds on this one. This will definitely test your shoulder stamina and stability so choose your loads wisely because it will burn!

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

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

For weather/space issues, go with a minute of low step ups, this time holding the dumbbells.

For the overhead carries you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other at your side. Keep the belly tight and press up!!

If you are unable to do overhead carries you may do them with the dumbbell at the shoulder.

And if you are limited by space or weather, you can switch to 30 seconds each arm of low step ups with the dumbbell in the appropriate position.

Choose a height that allows you to just keep moving, ideally 8-12 inches.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters (Together)
400 Meters Farmer Carry
200 Meters Overhead Carry Right
200 Meters Overhead Carry Left

All will be done together. Each person runs the entire 400 (but run together). Then the other parts you may share and break up as much as you like.

RX Men: 40-45# DBs/KBs
RX Women: 25#ish DBs/KBs

RX+ Men: 50-55# DBs/KBs
RX+ Women: 35#ish DBs/KBs

Score: Total Time
Goal: Under 30 Min

We are shooting for 5-6 minute rounds on this one. This will definitely test your shoulder stamina and stability so choose your loads wisely because it will burn!

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 to a low target.

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

For a shared 400m, it should take less than 4 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at every break.

For weather/space issues, go with 4 minutes of low step ups, this time holding the dumbbells.

For the overhead carries you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other at your side. Keep the belly tight and press up!!

If you are unable to do overhead carries you may do them with the dumbbell at the shoulder.

And if you are limited by space or weather, you can switch to 2 minutes per round of low step ups with the dumbbell in the appropriate position. So you'd go 2 minutes with the right arm, then 2 minutes with the left arm. Switch with your partner every 30 seconds.

Choose a height that allows you to just keep moving, ideally 8-12 inches.

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.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

OVERHEAD CARRY - Pay attention to your posture and breathing mechanics. Make adjustments to the load or distance if you notice coning in your belly. Feel free to sub seated single arm strict presses!

Butts:
8 Rounds (Not For Time)
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

Ideal weight for Men: 55#
Ideal weight for Women: 35#

For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg. Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses. Drive out of the heel to stand.

After 8 reps of the reverse lunge on one side. Keep the working leg the same as you switch to the single leg deadlift. Again, you will hold the weight in the opposite side hand. Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee. Tap the weight on the ground. Squeeze the butt to come up.

This is not for time, but try not to rest much. Definitely the goal is to not rest in between exercises for the same working leg.

Guts:
5 Rounds (For Time)
30 Russian Twists
3 Plank Ups

This one is for time.

Men use 25# ish
Women use 10-15#

You will complete 30 Russian Twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor. Each time you tap you count that as 1 rep.

Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position. Walk your hands back toward your feet as you pike your hips up. Then walk your hands back out to the plank. That is 1 rep. No sloppiness or sagging!

MAMA MODIFICATIONS

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

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to use less weight or a wall for a little assistance. You can also sub Sumo Deadlifts, Split Stance RDL, Glute Bridges, or Hip Thrusts.

RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

PLANK UPS - If you notice coning or doming in the plank position consider subbing Elevated Plank Ups, Bear Pose Shoulder Taps, Bear Crawl, or Seated Strict Presses.

For Time
75 Push Up Drag
75 Sandbag Burpees

Every Minute on the Minute
(including the first minute!)
10 Sandbag Hop Overs

NO RX or RX+ weight - use the bag you've got.

Suggested weight range:
Men: 50-65#
Women: 25-45#

Score: Total Time
Goal: 25 Min or Less

START WITH HOP OVERS IN THE FIRST MINUTE!

This will be a long one and it's just good old-fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!

For the hop overs you will stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

For the push up and lateral drag you will start in a plank position with your bag just to the outside of your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, a little plank side step so you can start the next pull in a good position.

One push up + one drag = 1 rep

For the sandbag burpees 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 ears!

WARM UP
Squat Warm Up

WORKOUT

Start a Running Clock:
at 0:00
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats
Goal - Make them look good!

**You can put your score here and we are also putting the back squat score underneath this for those who like to track specific lifts on Wodify.

Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

Back Squat (4th set from this workout only)
***This is not an extra component in today's workout - just a place for you to log your heaviest set today to help you track that specific lift.

WARM UP
Full Body Simple Warm Up

WORKOUT

7 Min Handstand Practice
This can be done against the wall, freestanding, or even just practice kicking up into a handstand to a level that you are comfortable.

Remember to spread the fingers. Hands should be placed shoulder width apart. Engage and use ACTIVE shoulders - pressing the ground away. Tuck the chin and either look at the heel of the hand or even less out in front.

Keep the belly tight. Squeeze the cheeks. Work to keep the feet together.

For an added challenge for those of you that are good at free standing - draw a 3' x 3' box and stay in there! Or work on not moving around at all!!!


4 Rounds (Not for Time)
15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders

This should be PRACTICE for all 3 movements. You will list your time just to have a score but focus is QUALITY!!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you are working on these, you can modify to a pike up with feet on a box or bench. You can also practice kicking up to a handstand on the wall, then lowering down into a tripod position.

For the pistols, it is basically a one-legged squat with the other leg extended out in front of you. Alternate legs so you end up doing 15 per side.

Modify these by lowering to a target like a bench or wall ball. You can also do them standing on the box so the floating leg is off the side.

Finally, you can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

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!

If you struggle with these, simply practice them for 2 minutes each round. Don't forget to check out the double under progression on Members-Only under Extra Programs!


3 x Max Effort L-Sit
Rest 2 Min between efforts.

Score is total  time from all 3 attempts combined!

For the L-Sit, place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes etc), squeeze your legs together and extend them out in front of you.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang!

Part 1:
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
No Rest between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench.

Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2:
4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.

For the Pec Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the side (like a T-shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.