SHIFT 052220

SHIFT TIPS_202205

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

This one kind of has 2 parts!  It's all one big score though.
Part 1:
6 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
10 KB/DB Swings
10 Sit Ups

Rest 2 Min after all 6 Rounds

Then:
3 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
10 KB/DB Swings
10 Sit Ups

Idea Weight for Men: Single 25-45# KB/DB
Idea Weight for Women: Single 12-30# KB/DB

Score: Total Time INCLUDING the 2 Min Rest
Goal: Under 15 Min

For this workout, you will start with 10 jump overs, 10 swings, and 10 sit-ups for 6 rounds total. Once all 6 rounds are completed, you'll rest 2 minutes. Then you'll do 10 jump overs, 10 swings, and 10 sit-ups for 3 rounds total (3 less than the first part!)

For the Dumbbell/KB hop overs, 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 or plate hop but that should be facing the object!

If jumping or skipping is out of the questions you can perform an alternating step up. It should be a height that challenging but safe to step up onto and down from.

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 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 add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

MAMA MODIFICATIONS

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.

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

SIT UPS/WEIGHTED 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)

52320

TIP DB HANG POWER CLEAN MAY 23 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, 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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 DB Hang Power Cleans
10 DB Push Jerks
15 Air Squats
9 DB Hang Power Cleans
9 DB Push Jerks
15 Air Squats
8 DB Hang Power Cleans
8 DB Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

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

RX Plus Men: 50# DBs+ / 20 Air Squats each time
RX Plus Women: 35# DBs+  / 20 Air Squats each time

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks.

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

Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.

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

As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.

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

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

For Time
10 Hang Power Cleans
10 Push Jerks
15 Air Squats
9 Hang Power Cleans
9 Push Jerks
15 Air Squats
8 Hang Power Cleans
8 Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135# / 20 Air Squats each time
RX Plus Women: 75-95# / 20 Air Squats each time

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push presses which follow a descending rep count. Don't forget to finish with 15 air squats!

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

For Time
10 Sandbag Hang Power Cleans
10 Sandbag Push Press
15 Air Squats
9 Sandbag Hang Power Cleans
9 Sandbag Push Press
15 Air Squats
8 Sandbag Hang Power Cleans
8 Sandbag Push Press
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.

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

RX+: 20 Air Squats each Set

Score: Total Time
Goal: 15-20 Minutes

So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of breaks.

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

Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

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

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

TEAM VERSION

TEAM VERSION

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

In Teams of 2 Complete:
100 Air Squats (50 Each - both working at the same time)
100 Hang Power Cleans (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)
100 Push Jerks (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135# / 140 combined (70 Each) air squats each time
RX Plus Women: 75-95# / 140 combined (70 Each) air squats each time

**May also use Dumbbell or Sandbag options from Program A, or C.

Score: Total Time
Goal: 16-24 Min

Squat together, lift separate! Squat at the same time until you both reach 50 reps. Then, break up the hang power cleans and push jerks however you want. Choose loads that would allow you to do at least 10 reps at a time when fresh.

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

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

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

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

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

MAMA MODIFICATIONS

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

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

Murph Demo

This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt. Michael Murphy.

We originally posted this workout on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!

We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, DOWN DOG FLOW
POST: HIPS, 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*

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

To learn more about Murph click here

Murph (For Time)
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:
Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

See Program C for bike and row options!

Happy Memorial Day!

PROGRAM C

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

Metcon (For Time)
Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

MAMA MODIFICATIONS

Try to remember the spirit of Murph and what this event is all about. It’s no time for ego to get in the way of coming together as a community and celebrating a hero’s life and honoring his sacrifice. You can show the most respect by choosing a variation of the workout that allows you to move with integrity in each and every rep!

Murph is A LOT of volume. So depending on where you’re at in your journey you might want to consider scaling the volume down. You can always do a Mini Murph with 1/2 mile runs (800m) and half the the reps. Or choose whatever distance/numbers is appropriate for you to maintain your proper positions. Another way to scale volume is to choose to move for quality rather than time. For example, you could set your clock for 30 minutes and "flow" through the movements at a pace that allows you to move well. I also always like baby wearing as a way of helping me resist putting the pedal to the medal, especially if you have a hard time resist peer pressure. Lol... hopefully no one is going to make you go HAM while you have a baby strapped to your chest.

Also, I’d definitely do the “partitioned” option and break up the pull-ups, push ups, and squats into smaller cycles instead of trying to do all of each movement (like they did at the Games a few years ago) at a time before moving on.

Make sure you are staying HYDRATED!!!! Especially if you live somewhere warm or haven’t done this long of a workout in a while. I cannot emphasize this point enough, mamas!!!

As for your movements...

PULL UPS - Avoid any coning or too much pressure in the belly/pelvic floor with a ring row/trx row or a barbell rows or bent over rows are great too. I also love banded pull a parts or banded lat pull downs. Strict pull ups are normally ok as a sub but with this much volume and trying to cycle through the reps steadily, I wouldn’t recommend it. No jumping pull ups ladies...too much volume and this one can sneak up on you in how much fatigue and breakdown it puts in your arms.

PUSH UPS - Again, find a variation where you are not coning or bearing down with pressure in your belly or pelvic floor. I prefer an elevated push up to a box or bench over push ups from the knees but either way make sure you’re able to maintain a neutral spine and good integrity in your core for the entire movement of every rep. Break these up into even smaller sets or go from a higher box/elevation if you have to! You can also always do Front Raises or Strict Shoulder Presses!

SQUATS - Don’t be afraid to do a box squat or squat to some kind of target here! Great options for maintaining integrity in your core and focusing on proper breathing mechanics.

RUNNING - No leaking! If you experience leaking/peeing/pelvic pain while running you need to adapt your approach/technique and trying to learn how to do that during Murph just isn’t really the appropriate time. If you’re close to a full recovery try running a shorter distance. You can always sub rowing, biking, quick step ups, taps, etc.

I hope this helps!!! Please reach out if you have more questions! I’d also love to see your pictures if you decide to do it!!! mamas@streetparking.com

4 Rounds (Not for Time)
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
10 Side Lunge Right
10 Side Lunge Left

Use weight that feels right for you and allows you to keep moving. Men try 50-55# and Women around 25-35#.

For the reverse lunge side step ups. You will hold a KB or DB at the chest. You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do 1 min on one side of the box or bench and 1 min on the other.

For the banded side lunge, you will hold KB or DB in goblet position - reach butt back and step to the side into a deep side lunge - working to get the butt below the working/bent knee. Drive through the heel to stand.

8 Min Alternating Tabata
20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit ups

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

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.

SIDE LUNGE - This can be a great movement for mamas but if you feel any pubic pain or discomfort feel free to scale the range of motion, distance or to sub a lateral step up or single leg glute bridge

LOVE TAPS AND WEIGHTED SIT UPS - Both of these movements put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk

WARM UP
Full Body Simple Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)
12 Suitcase lunge (Right)

Idea Sandbag weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 4 Rounds +

For the drag and pull you will start in a plank position with the bag down between the legs by the hips. Grab with right hand and drag it up until it is past your head in front of you. With that same hand - pull it back to where you started. Then switch hands. Each drag + pull = 1 rep. You will alternate right and left per rep for a total of 8 drag + pulls per arm per set.

The goal here is to keep a solid plank position, and allow a slight rotation in the drag and pull. Don't allow the butt to get too high or the hips to sag. Keep the belly tight!

The idea of the suitcase lunge is just that. Hold it like a suitcase and lunge (we love the reverse lunge the best for this). You will hold the bag in the same hand as the forward foot. So for example - you will hold the bag in your right hand and step back for a reverse lunge with your left. The bag is next to the front leg/knee at the bottom of the lunge.

If you are not tall...and the bag hits the ground - you have 3 options. Go with it, bend the arm a bit at the bottom ), or if it's all a big hassle based on your height and bag - just throw it up on your shoulder and do them that way!

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be 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.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

WARM UP
Pull Up Warm Up

WORKOUT

12 Min EMOM
MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS
MIN 2:
HANDSTAND HOLD PRACTICE

RX+: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

If you are unable to do 6 pull ups - lower the number - even if it's just 1 (attempt).

Squeeze your butt, your quads and your feet together in the kip swings and pull ups.


15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Jump overs
6 Strict Pull Ups
3 wall walks / 30 Foot HS WALK

Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!

If you aren't able to jump right now, do slow down / fast up air squats.

Use a band on the strict pull ups if you need to or switch to a jump + slow lower or slow lower supine row.

You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.

Part A
10 Min EMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press
Then
Part B
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time. Remember this is 100 REPS of bench press so keep it pretty light.

Score: Enter Weight for Bench Press. (Note other weights in comments)

The bench reps should feel a bit easy at first. By minute 5 or 6, it's going to get nasty!

For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

Muscle Snatch + Overhead Squat (3 Muscle Snatch + 2 Overhead Squats)
This should be thought of as a warm up + slowly adding weight to prep for the snatches in the main part of today's program.

For each of the 5 sets you will do 3 Muscle Snatch and 2 Overhead Squats. Start the first set with an empty bar. Focus on speed for the muscle snatch and stability for the squats. Only go up in weight if you can maintain both.

The Muscle Snatch focuses on a strong pull, fast and powerful hip, fast and powerful turnover to lockout overhead. There is no re-bend of the knees. It's ALL UP!!

Start with the bar on the ground with a wide grip. Heels are down. Knees are bent and pushed out. Chest up and belly tight. Arms  are long and straight. Shoulders pulled back.

Pull the bar from the ground in a controlled way - pulling the bar back into the body. Drive through the heels as you lift the chest. Once past the knees - pick up speed and start to rotate the torso more upright - keeping the arms long and straight and heels down. Once you hit your "pockets" extend the hips FAST. Shrug. Pull the elbows high and outside to keep the bar close. Rotate the bar up and overhead as you press to lock out!

After 3 of those perform 2 overhead squats.

Bar starts overhead and over the middle of your body completely locked out with the armpits forward. (Press your pinkies into the bar). Belly tight. Chest up. Heels  down.

Reach the butt back and down. Keep the bar over the middle of your foot - so think about pulling it back as your head/chest go forward a bit in the squat. Drive the knees out. Keep the belly tight and chest lifted. Keep the heels down. Keep pressing into the bar.

At the bottom, hips are lower than knees. Heels down. Knees out. Bar over the middle of the foot. Chest up. Arms locked. No collapsing.

Stand. Lead with the chest and the bar. Drive through the heels.


Snatch (EMOM 20: Min 1: 2 Snatch Pulls / Min 2: 1 Snatch)

Score: Heaviest successful snatch.

This will be performed as a 20 min EMOM with the first minute being 2 snatch pulls and the second minute being 1 full snatch. The goal here is to add weight each ROUND. To do this - pick your starting weight for the full snatch, then go up in weight for the snatch pulls based on the next snatch weight you want to do. Keep in mind this is 10 jumps so - make moderate jumps. If you hit your limit - just stay with a challenging weight. If you fail you can either try again for one more round or go back down.

For the full rep snatch you are basically combing the muscle snatch and overhead squat from part 1 today into one movement. The only difference here is that as you shrug on the pull you actually start to pull YOURSELF under the bar instead of the focus as much on pulling it up! You will land in the bottom of a solid overhead squat and stand to complete. If you are super new to this movement you can practice power snatches today OR do a power snatch into an overhead squat each time.

**Power means you land in a partial squat instead of a full squat. It’s a great way to learn a pull under while still working on overhead squat stability.

For the snatch pull it is basically just the first part of that snatch or muscle snatch. The pull from the ground through the shrug. Focus on keeping the heels down, bar close, and an explosive UP!

RUN VERSION

Run Version
STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2
**Should be at least one day between run sessions
RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70%  SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT
WALK = DON'T STOP - WALK

SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!

If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces. It's not perfect - but it works.

For this workout -
1000 M - 5 Min
100 M Sprint - 15 - 20 seconds
Then just walk that distance back to the start.

ROW VERSION

Row Version
Row 1000 Meters - Moderate
Rest 3 Min
Row 1000 Meters - Easy
Rest 3 Min
Row 1000 Meters - Moderate
Rest 3 Min

Straight into:
4 Rounds
Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

BIKE VERSION

Bike Version
Bike 60 Cal Men / 45 Cal Women - Moderate
Rest 3 Min
Bike 60 Cal Men / 45 Cal Women - Easy
Rest 3 Min
Bike 60 Cal Men / 45 Cal Women - Moderate
Rest 3 Min

Straight into:
4 Rounds
SPRINT 10 Cal Men / 7 Cal Women
Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

The Vault "Diecinueve" Daily Demo

The Vault "Diecinueve" Subs and Mods

The Vault "Diecinueve" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - May 16 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
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00
...(10:00, 15:00, 20:00).

RX Men: 40-50# DB / 20#ish Ball
RX Women: 25-35# DB / 13-15#ish Ball

RX+ Men/Women: 60 Double Unders,
30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 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 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 set of 20 you end up doing 10 per side.

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 B

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders,
95#+ Power Snatch , 30 Wall Balls

RX+ Women: 60 Double Unders,
65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 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.

The power snatch takes the bar from the ground to overhead in one smooth movement.

Set up with feet under hips and a wide grip. Your back should be flat with a tight belly, chest up, hips back, knees bent.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. 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. Drop under the bar to receive it in a partial overhead squat with arms locked out overhead. Stand fully to complete the rep.

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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
15 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to  Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Idea Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders,
20 Sandbag Ground to Overhead,
30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 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 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!

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 or you'd simply prefer it, you can sub side to side sandbag thrusters.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

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 "Diecinueve" Shift Demo

The Vault "Diecinueve" Shift Subs and Mods

The Vault "Diecinueve" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - May 16 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Rounds and Reps as Possible in 3 Min)
20 Single Unders, Skip Overs, Hop Overs, Taps
5 Hang DB Snatch Right
5 Hang DB Snatch Left
7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

Idea Weight for Men: Single 20-40# DB/KB
Idea Weight for Women: Single 12-25# DB/KB

Score: Total Rounds from all 4 AMRAPS + Any Additional Reps
Goal: 12 Rounds + (3 Rounds + Per AMRAP)

For this workout, you will perform 20 single unders, 5 hang DB snatch on your right arm, 5 hang DB snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or 15 minutes.

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

For the Hang DB Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and repeat until you've completed 5 reps on one side then switch to the other.

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 or assisted in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

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

51220

TIP BB SUPINE TOE TOUCHES MAY 12TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, 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
Shoulder Warm Up

WORKOUT

25 Burpees
then
5 Rounds
12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)
12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)
12 Lying Supine Toe Touches
then
25 Burpees

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

RX Plus Men: 50#+ DBs / 40 Burpees each time
RX Plus Women: 35#+ DBs / 40 Burpees each time

Score: Total Time
Goal: 13-20 Minutes

**Lunges are with one dumbbell at the shoulder and other arm locked overhead.
**Supine Toe Touches are holding one dumbbell in front of chest in both hands.

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

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!

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.

Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders.

You can also switch to weighted step ups with DBs by your side or at the shoulders.

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

Bend your knees to make this more accessible!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

25 Burpees
then
5 Rounds
18 Barbell Overhead Lunges (Alternating)
12 Lying Supine Toe Touches
then
25 Burpees

RX Men: 65-75#
RX Women: 45-55#

RX Plus Men: 95#+ / 40 Burpees each time
RX Plus Women: 65#+ / 40 Burpees each time

Score: Total Time
Goal: 13-20 Minutes

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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 18 you end up doing 9 on each side.

If the barbell is not feeling stable, try holding a plate overhead for the lunges.

Otherwise switch to back rack step ups.

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Bend your knees to make this movement more accessible. Or use a plate for the toe touches, switch to V Ups or even leg raises!

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

25 Burpees
then
5 Rounds
24 Sandbag Front Rack Lunges
12 Lying Supine Toe Touches
then
25 Burpees

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

RX+ Men/Women: 40 Burpees for each set.

Score: Total Time
Goal: 13-20 Minutes

YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!

After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, cash out with another 25 burpees.

Only attempt RX+ if you can complete the burpees in under 3 minutes.

For the front rack lunge, clean the bag up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for 24 reps, it's 12 on each leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

You can also switch to step ups with the bag front racked or on one shoulder (switch shoulders every 12 reps).

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

Bend your knees if you need to!

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.

SUPINE LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try scaling the movement with bent knees or a smaller range of motion. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT_051220

SHIFT TIPS_201205

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
10 Burpees
10 Lunge Left
10 Lunge Right
10 Lying Leg Lifts

No weight needed today!

Score: Total Time
Goal: Under 13 Min

**If finish under 10 - can be turned into a 10 Min AMRAP.

For this workout, you will do 10 burpees, followed by 10 lunges on your left leg and 10 lunges on your right leg, then 10 lying leg lifts for 5 rounds total.

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 you'll do all 10 reps on one leg before switching to the other. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out step ups.

If unweighted lunges are easy, you can hold a DB or KB at your chest/shoulders.

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

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.

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.

SUPINE LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try scaling the movement with bent knees or a smaller range of motion. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

51320

TIP BB CLEAN AND JERKS MAY 13TH 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, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE, QUADS/IT BAND

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

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

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

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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.

The clean AND jerk together counts as 1 rep.

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

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

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

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

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

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

RX Plus Men: 135#+
RX Plus Women: 85#+

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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.

The clean AND jerk together counts as 1 rep.

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

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

PROGRAM C

PROGRAM C

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

WORKOUT

**This version can be done with either a barbell or dumbbells for the Clean and Jerks
3 Rounds
15 Clean & Jerks
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 2 minutes between rounds

RX Men: 95-115# / 40# DBs
RX Women: 65-75# / 25# DBs

RX Plus Men: 135#+ / 50# DBs
RX Plus Women: 85#+ / 35# DBs

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that bike/row. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

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

The clean AND jerk together counts as 1 rep.

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

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

MAMA MODIFICATIONS

POWER CLEAN - You could 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.

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

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_051320

SHIFT TIP_201305

SHIFT WARM UP

Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

3 Rounds
Each Round is:
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
20 KB/DB Deadlifts
10 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

REST 1 MIN BETWEEN EACH ROUND

Idea Weight for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Idea Weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time INCLUDING Rest
Goal: 10-15 Min

For this workout, you will do 1 minute of movement followed by 20 deadlifts, 10 overhead press and another minute of movement. Once you've finished the round, rest 1 minute, then repeat this cycle for 3 total rounds.

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

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the overhead 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.

The deadlifts and presses don't have to be done with the same weight!

MAMA MODIFICATIONS

POWER CLEAN - You could 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.

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

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.

51420

TIP BW PULL UP MAY 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK/SHOULDER RELIEVER

* 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
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 DB Front Squats
3 Pull Ups
6 DB Front Squats
6 Pull Ups
9 DB Front Squats
9 Pull Ups
12 DB Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: DB Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

For front 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 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!

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as You Can Get in 12 Min
3 Barbell Front Squats
3 Pull Ups
6 Barbell Front Squats
6 Pull Ups
9 Barbell Front Squats
9 Pull Ups
12 Barbell Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135#+
RX Plus Women: 75-95#+

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

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 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!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as Possible in 12 Min:
3 Sandbag Front Squats
3 Pull Ups / Bent Over Slams
6 Sandbag Front Squats
6 Pull Ups / Bent Over Slams
9 Sandbag Front Squats
9 Pull Ups / Bent Over Slams
12 Sandbag Front Squats
12 Pull Ups / Bent Over Slams
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Sandbag Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

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 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 SLAM with the sandbag, always a good time!

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!

MAMA MODIFICATIONS

FRONT SQUATS - 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.

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.

SHIFT_051420

SHIFT TIPS_201405

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

As Far as You Can Get in 10 Min
3 Goblet Squats
3 Single DB/KB Bent Over Rows / Ring or TRX Rows
6 Goblet Squats
6 Single DB/KB Bent Over Rows / Ring or TRX Rows
9 Goblet Squats
9 Single DB/KB Bent Over Rows / Ring or TRX Rows
12 Goblet Squats
12 Single DB/KB Bent Over Rows / Ring or TRX Rows
...
Keep adding 3 reps of each movement every round until you hit 10 minutes.

Idea Weight for Men: Single 25-45# DB/KB
Idea Weight for Women: Single 12-30# DB/KB

**Can also be done with a pair of lighter dumbbells.

Score: Final Goblet Squats set completed in last full round plus any additional Reps.
**So if you finish the round of 15 Goblet Squats and 6 Bent Over / Ring  Rows your score would be 15+6.
Goal: Through the Round of 15s

For this workout, you will do 3 goblet squats followed by 3 bent over rows or ring/TRX rows. Then 6 goblet squats followed by 6 bent over rows or ring/TRX rows. You will continue adding 3 reps to both movements each round until the 10 minutes are up!

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!

If you are doing the bent over row you will hold a head of the dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.

If you are doing the ring or TRX rows - 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.

If you only have a pair of light dumbbells, you can hold them both at your shoulders for the squats and hold one in each hand for the bet over rows, which is basically Program A!

MAMA MODIFICATIONS

FRONT SQUATS - 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.

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.

51520

TIP DB DEVIL PRESS MAY 15TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Devil Press
Max DB Hop Overs / Double Unders

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

RX+ Men/Women: 10 Devil Press

**No need to go heavier on this one!

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Devil Press or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Devil Press if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Devil Press reps by 1 or 2.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
5 Burpees
5 Barbell Power Snatch
Max DB Hop Overs / Double Unders

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

RX+ Men: 115# + / 7 Reps of Each
RX+ Women: 75#+ / 7 Reps of Each

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Burpees and Snatch or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Burpee or Snatch if you need to!

If you don't get at least 30 in the first rounds - lower Burpee/ snatch reps by 1 or 2.

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

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

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

For the 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, to keep things moving you can sub hop overs instead of double unders.

If you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Sandbag Burpees
Max Reps Sandbag Hop Overs  / Double Unders

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

RX+ Men/Women: 10 Sandbag Burpee to Overhead

Score: Total Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Sandbag Burpees or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Sandbag Burpee if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Sandbag Burpee reps by 1 or 2.

So basically this will not be bad first 2-3 cycles but then when winded the SB Burpees will start taking MUCH longer is what I am assuming. If they are still getting 40+ after 4 rounds - they should stop at 40. If they don't get at least 30 in the first rounds - they should lower SB Burpee Reps.

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

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

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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

MAMA MODIFICATIONS

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

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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

SHIFT_051520

SHIFT TIPS_201505

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Push Ups
7 KB/DB Swings
20 Single Unders

Idea Weight for Men: 25-45# DB/KB
Idea Weight for Women: 12-30# DB/KB

(If you only have light dumbbells you can swing them both at the same time! One in each hand)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds +

For this workout, you will do 7 push-ups, 7 swings, and 20 single unders for 12 minutes.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 7 reps. It's ok if you need to break them up a bit.

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

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

For the single unders you will do 20 per round! You may sub hop overs, skip overs, or taps for these! You may also choose to do low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

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

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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