SHIFT 060320

SHIFT TIP_200306

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Goblet Squat + Press
6 Burpees

Idea weight for Men: 20-40# Single Dumbbell/KB
Idea weight for Women: 12-25# Single Dumbbell/KB

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

For this workout, you'll do 8 squat + press and 6 burpees until 12 minutes are up!

For the Goblet Squat + Press, you'll complete a squat then once you've come back to standing, you'll press the weight overhead. Then you'll lower back down to your shoulder and start again with the squat, alternating between squat and press until you've completed 8 reps.

For the Goblet Squat you will hold the weight at the chest/shoulders - you can hold one DB/KB or two dumbbells. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

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

For the 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.

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

MAMA MODIFICATIONS

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

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

GOBLET SQUATS + PRESS - 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.

6420

TIP DB QUARTER GET UPS JUN 4TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, 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
Full Body Simple Warm Up

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

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

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Barbell Sumo Deadlift High Pull
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

(If no KB or DB - you may sub 10 toes to bar, v-ups, or weighted sit ups for the get ups!)

RX Men: 75# Barbell (SDHP), 40-50# KB/DB (Gets Ups)
RX Women: 55# Barbell (SDHP), 25-35# KB/DB (Get Ups)

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 sumo deadlift high pulls the bar will start on the ground. You will have feet wide and the hands narrow - inside the legs. You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.

To start the movement you will think LEGS - SHOULDERS - ARMS. So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close. Then SHRUG the shoulders. Finally pull the bar UP the body with the elbows going high and outside. The elbows should not travel higher than the shoulders. The bar will reach mid chest height.

To return think ARMS - SHOULDERS - HIPS - KNEES. Keep the bar close to the body. Keep the chest up and heels down as you place the bar down!

The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Sandbag Sumo Deadlift High Pull
5 Reps  1/4 Get Up Right
5 Reps 1/4 Get Up Left

(1/4 Get Ups may be done with a KB/DB or your sandbag on your shoulder)
(You may do 10 Sandbag Supine Toe Touches)

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

No RX+ Today - Just do MORE rounds!

Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds

Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.

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 sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. The elbows should not travel higher than the shoulders. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

The 1/4 get up is just the first couple steps of the Turkish get up or sandbag get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

With the Sandbag: Same movement except you just hold the sandbag high up against your chest and over the right shoulder.

Other options would be V-Ups, supine toe touches or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods

MAMA MODIFICATIONS

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

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

1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag

SHIFT 060420

SHIFT TIP_200406

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, or Low Step Ups
12 KB/DB Swings
12 Alternating Crunch/V-Up

Idea weight for Men: Single 20-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

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

For this workout, you will do 20 single unders, 12 swings, and 12 alternating crunch/V-Ups for 12 minutes!

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

For the 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 alternating crunch/V-Up, you'll begin by lying flat on your back. Then in either a V-Up or sit-up fashion, you'll bring your right hand to your left toe before lying back down. Then, you'll bring your left hand to your right toe. If doing these in a sit-up fashion, simply twist at the top to touch opposite toes.

MAMA MODIFICATIONS

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

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

1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag

6520

TIP BW BOX STEP UPS JUN 5TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Farmer Lunges
6 Push Press

Rest 1 Minute Between Rounds

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

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

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges.

Sub farmer, goblet, or unweighted step ups if that feels better on the knees.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Barbell Push Press

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. 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.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

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

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Barbell Back Rack Lunges
6 Handstand Push Ups

Rest 1 Minute Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / Strict HSPU
RX+ Women: 65#+ / Strict HSPU

**If you are a gymnastics ninja - don't be afraid to raise the number of Handstand Push Ups to 8 per round.  You may also lower them to 4 if needed to get 3 rounds per AMRAP.

**May also be done with DB options from Program A.

Score: Lowest Scored Round
Goal: 3 Rounds+ Each Time

So you'll work for 3 minutes, then rest for 1 minute, four times. We want you to be fairly consistent with your scores for each AMRAP. Your score is the lowest of the four. Choose a weight and handstand push up variation that will allow you go unbroken most or all of the way.

The idea is to go hard for 3 minutes so set yourself up to get at least a round every minute.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.
                                                                                                                                                                                                                      Step back and keep the front heel down. Don't allow the knee to cave in. 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.

Adjust the weight to something appropriate for this workout, even if that means unweighted.

You can also sub back rack or unweighted step ups.

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

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

MAMA MODIFICATIONS

LUNGE/FARMER 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.

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

SHIFT 060520

SHIFT TIP_200506

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds (For Time)
12 Alternating Unweighted Lunges or Step Ups
6 Overhead Press

Idea weight for Men: Single 25-50# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

**Turn this into a NO EQUIPMENT WORKOUT by swapping out the overhead press for push ups!

For this workout, you'll perform 12 lunges and 6 presses until you've completed a total of 10 rounds!

The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

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

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.

If you'd like to turn this into a totally bodyweight workout, swap the overhead press for push-ups!

MAMA MODIFICATIONS

LUNGE/FARMER 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.

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.

6620

TIP BW MOUNTAIN CLIMBERS JUN 6TH 2020

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

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
Pull Up Warm Up

WORKOUT

5 Rounds
10 Pull Ups
20 Air Squats
30 Mountain Climbers/200 M Run

RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats

Strict Pull Up Option: 5-10 Strict Per Round

Score: Total Time
Goal: 12-17 Min

This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.

Each round should be in the 4-5 minute range, if not faster.

Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.

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

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

For the 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.

Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.

For mountain climbers, start in a plank position. Keep your shoulders directly over or even slightly beyond the wrists and hips in line with the shoulders, knees and ankles. Draw your right knee into your chest without deviating from the plank position. Then, draw your left knee up as your right leg returns to its starting position. Each time a knee comes up is one rep.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
10 Pull Ups
20 Air Squats
15 Cal Bike (Men) / 11 Cal Bike (Women)
OR
250 M Row

RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats

Strict Pull Up Option: 5-10 Strict Per Round

Score: Total Time
Goal: 12-17 Min

This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.

Each round should be in the 4-5 minute range, if not faster.

Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.

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

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

For the 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.

Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.

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

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
200 Meter Run (Together)
50 Pull Ups (Shared - 1 Person at a time)
400 Meter Run (Together)
100 Air Squats (Shared - 1 Person at a time)

RX + Men/Women: 75 Pull Ups per Round  / 150 Air Squats per Round

Strict Pull Up Option: 35 Strict Pull Ups (Shared) Per Round

Score: Total Time
Goal: 18-25 Min

You and your partner will run together, then perform the pull ups and air squats one at a time. Break up the reps however you want, but you will perform a total of 25 pull ups and 50 air squats each per round.

This should go fairly fast. Choose a version of the pull up that you can do at least 5 reps at a time consistently.

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

Extend the window to 2 minutes for the 400m run.

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

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

For the 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.

MAMA MODIFICATIONS

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

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry or step ups, Low Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Please see the Mama Modifications Movement Library for demos).

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

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

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

Post weight used for Good Mornings.

Rest as little as possible between sets.

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

Squeeze your butt to stand up.

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

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

Guts:
8 Min
Max Plank Hold

Every time you come down - complete 8 Love Taps

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

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

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

MAMA MODIFICATIONS

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

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

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

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.

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

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

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))
Warm up before so that all 4 sets are heavy. Rest 2 min before Part 2 (Shoulder  Press).

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.


Shoulder Press (4 x 5 (5 Reps Every other minute for 8 Min))
Rest 3 Min before Part 3 (Lungesters).

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.


Lungester (4 x 6 (6 Reps Every other minute for 8 min))
Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

This is an opportunity to load this movement a bit more. These should NOT be rushed. Controlled lunges - re-set the feet - thruster.

When re-racking the thruster press to the shoulders. Absorb with the knees. Re-set the belly and re-focus before you start the next lungester rep!

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

AND THEN

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

7 Min
Handstand Walk Away Practice
You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

Practice for 7 Min

For a score you can put how many successful 3 steps or more walks away from the wall you got!

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!


Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold + 1 Muscle Up

Score: Number of successful rounds completed (up to 20)

If you have muscle ups - you know what to do. Hold the chin over - push away and kip at the bottom into your next muscle up. Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!


7 Min Max Pike on Box Walk Around
How Many Times can you get all of the way around?

Alternate direction each time.

Make sure to get the hips over the shoulders and hands for this. If you don't have a box to use you can just to pike shoulder taps. Let's call 16 taps = 1 trip around the box.

Each set of 16 shoulder taps or each trip around the box = 1 rep for scoring.

4 Sets
Part 1:
Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15  reps in the first round.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.


Part 2
6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)
Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get big volume!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Hang Muscle Clean (5 x 3)
Start light - add a bit of weight for each set. Focus on technique.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!


Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)
1 Hang Power Clean
1 Front Squat

For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!


Front Squat (5 x 3 (1 Set Every Other Min on the Min))
Same weight across all 5 Sets. This should take exactly 10 Min.

You may add weight each time or maintain same weight for all 5 sets.

RUN VERSION

Run Version
Run 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds

Run 4 Min MODERATE

No specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow  THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

ROW VERSION

Row Version
Row 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds

Row 4 Min MODERATE

No specific distances on this one.  But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given.  So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow  THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

BIKE VERSION

Bike Version
For total calories

Bike 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds

Bike 4 Min MODERATE

(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)No specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given.  So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

The Vault "Veintiuno" Daily Demo

The Vault "Veintiuno" Subs and Mods

The Vault "Ventiuno" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FIRST 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 30 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

WORKOUT

4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
20 Weighted Step Ups
20 Devil Press

Rest 2 Min Between Rounds

RX Men: 40# DBs / 22-24" Box(Step)
RX Women: 25# DBs  / 18-20" Box(Step)

RX + Men and Women: Go Faster! Ha ha.

Score: Total Time INCLUDING REST!!
Goal: 18-24 Min (This is around 3-5 Min per Round not including rest)

No RX + - because we just don't feel it's necessary. You are big boys and girls - if you really want to go heavier that's up to you.

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

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!

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
30 Weighted Step Ups
30 Plate Burpees

Rest 2 Min Between Rounds

RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)

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

RX + Men and Women: Go Faster! Ha ha.

Score: Total Time INCLUDING REST!!
Goal: 18-24 Min

Set yourself up for 3-4 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Plate Burpee in less than 2:30 with minimal breaks.

For these step ups, hold the plate at your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

A plate burpee step up is a burpee with your hands on the plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

If you have a smaller plate like a 2.5 or 5lb, place one side of your big plate on there during the burpee so you can slide your fingers under without smashing them.

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
20 Sandbag Step Ups
20 Sandbag Burpees

Rest 2 Min Between Rounds

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

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

Score: Total Time INCLUDING REST!!
Goal: 18-24 Min (This is around 3-5 Min per round not including rest)

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. The sandbag burpees should take less than 2 minutes at the beginning. If much more than that, or a much heavier bag, you might drop the reps down to whatever you get in that first 2 minute window.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

If you find yourself leaning forward a lot when stepping, try lowering the height.

You can also switch to alternating lunges.

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!

You can also switch this to a burpee + dumbbell or kettlebell swing.

MAMA MODIFICATIONS

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

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!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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

The Vault "Veintiuno" Shift Demo

The Vault "Veintiuno" Shift Subs and Mods

The Vault "Veintiuno" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FIRST 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 30 to receive credit for participating this week!

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Minute AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Alternating Step Ups
5 Burpees
10 KB Swings

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

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

For this workout, you will do 10 alternating step ups, 5 burpees, and 10 KB swings for 15 minutes!

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

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 10 you will do 5 per leg.

You may sub alternating lunges for the step-ups. These can be forward, reverse, or walks lunges.

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

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

MAMA MODIFICATIONS

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

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!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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

52620

TIP BB FRONT SQUAT MAY 26TH 2020

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

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

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
Run 100 Meters
12 DB Squats

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

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

**Since Prog C is Bike/Row - if you want to  do sandbag you can swap it in here.

Score: Total Number of Completed Rounds + Any Additional Reps
**Count each run as 2 reps (50 out - 50 back)
Goal: 8-12 Rounds

Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.

For the 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.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Run 100 Meters
9 Front Squats

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

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

Score: Total Completed Rounds + Any Additional Reps
Each Run counts as 2 reps - 50 out / 50 back
Goal: 7-11 Rounds

Look at holding 1 round every  minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Row 150 Meters
or
Bike 9 Cal (Men) / 6 Cal (Women)
9 Front Squats

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

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

**This version can also be done with the dumbbell/sandbag option from Program A.

Score: Total Completed Rounds + Any Additional Reps
**If doing row you can count 75 Meters as 1 rep and the next 75 meters as another rep.
Goal: 7-11 Rounds

Look at holding 1 round every  minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m bike/row as fast, but not a full sprint. It should take less than 30 seconds. Shorten the calories/distance as needed to fit the time window.

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.

MAMA MODIFICATIONS

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

DB 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.

SHIFT 052620

SHIFT TIP_202605

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Air Squats

That's it!
Push the pace!

Score: Total Time
Goal: Under 11 Min

For this workout, you will move for 30 seconds followed up by 10 air squats until you've completed 8 rounds total.

The goal here is to do the first part at an uncomfortable pace - so don't use it as recovery. It's only 30 seconds!

If finish under 8 min - go up to 10 rounds.

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

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

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

DB 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.

52720

TIP BW PULL UP MAY 27TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HIP FLEXORS/PSOAS

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

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Consider supine rows, bent over rows, or V-ups as a sub if you did Murph over the weekend!

3 Rounds (For Time)
20 Pull Ups
30 Box Jump Overs
20 Toes To Bar / V- Ups

Rest 1 Min Between Rounds

RX Men: 20-24in Box
RX Women: 16-20in Box

RX+ Men/Women: 4 Rounds - ONLY IF - you finish first 3 Rounds UNDER 17 Min (Including Rest)

Strict Pull Up Option: 10-15 Strict Pull Ups per Round (depending on Strict Pull Up ability)

Score: Total Time (including rest)
Goal: 16-21 Minutes

Choose a pull up variation that allows at least 5 reps at a time with short breaks in between.

Box jump overs should take less than 2 minutes. Lower the height if you need to.

Break up the toes to bar to save your grip. Shoot for 1:30-2:00 to get through them.

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

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

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

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

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

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

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

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

Mamas, go with ball slams or Russian KB/DB swings. Check out members only for a full list of mama modifications.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Consider supine rows, bent over rows, or V-ups as a sub if you did Murph over the weekend!

3 Rounds (For Time)
6-8 Muscle Ups (Bar or Ring)
30 Box Jump Overs
20 Toes To Bar / V- Ups

Rest 1 Min Between Rounds

RX Men: 20-24in Box
RX Women: 16-20in Box

RX+ Men/Women: 4 Rounds - ONLY IF - you finish first 3 Rounds UNDER 17 Min (Including Rest)

Strict Pull Up Option: 10-15 Strict Pull Ups per Round (depending on Strict Pull Up ability)

Score: Total Time (including rest)
Goal: 16-21 Minutes

Choose muscle up number and style/modification to allow all reps to be done in under 90 seconds at least for the first 2 rounds.

Box jump overs should take less than 2 minutes. Lower the height if you need to.

Break up the toes to bar to save your grip. Shoot for 1:30-2:00 to get through them.

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

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

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

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

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

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

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

Mamas, go with ball slams or Russian KB/DB swings. Check out members only for a full list of mama modifications.

MAMA MODIFICATIONS

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

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.

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

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

SHIFT 052720

SHIFT TIP_202705

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Ring/TRX Rows, or Bent Over Rows
10 Jump Overs
10 Sit Ups

No weight needed! (If doing bent over rows - go with something you can complete 10 reps in no more than 2 sets)

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

For this workout, you will perform 10 rows, 10 jump overs, and 10 sit-ups for 12 minutes!

If you are doing the TRX/Ring Row - 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. You can also sub these with bar in rack rows, too!

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

For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For the Jump Over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a low alternating step up or a KB/DB swing.

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, slam balls or an eye level KB Swing (IF you haven't subbed swings for the jump over!!)

MAMA MODIFICATIONS

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

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.

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

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

52820

TIP BW WALL WALK MAY 28TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
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, THORACIC SPINE RELEASE
POST: SHOULDER FLOW OR COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
10 Alternating Hang Dumbbell Snatch
2 Wall Walks

Rest 2 Minute Between Rounds

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

RX Plus Men: 50# DBs / 3 Wall Walks
RX Plus Women: 35# DBs / 3 Wall Walks

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 5 per arm per round.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
6  Hang Power Snatch
2 Wall Walks

Rest 2 Minute Between Rounds

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

RX + Men: 115#+ / 3 Wall Walks
RX + Women: 75#+ / 3 Wall Walks

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 x 4 Minute AMRAPs
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)
12 Front Rack Lunges
8 Sandbag Hang to Overhead
2 Wall Walks

Rest 2 Minute Between Rounds

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

RX+: 3 Wall Walks Per Round

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs
Goal: To get at least 2-3 full rounds each time, so at least 6-8 rounds total!

Set yourself up for 1:20-2:00 minute rounds. Choose a variation on the wall walk that you can complete in about 30 seconds or less each time.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

MAMA MODIFICATIONS

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

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

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps