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TIP WORKOUT AUG 1ST 2020

THIS IS A RE-TEST! THIS WORKOUT WAS ORIGINALLY POSTED ON AUG 8, 2017 - again on August 1, 2018 - of course again on Aug 1, 2019! And here we are...Knox is now 3 years OLD!!

Baby Knox workout! Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HIPS OR COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

DUMBBELL KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 DB Hang Squat Cleans

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

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Box Jump Warm Up

WORKOUT

BARBELL KNOX
14 Rounds (For Time + Weight)
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

(Post weight you chose for clean below)

The goal time is under 20 minutes on this one. You want to choose a weight the is heavy, like you have to think about it before you pick it up each round. BUT, you should always maintain good form.

Suggested weight would be 115-225lbs+ for men and 85-155lbs+ for women. You can see it is a BIG range, so just choose something that is right for you.

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can modify this by performing a power clean, then lowering down into a front squat and standing back up.


KNOX (Weight)
Clean weight used for KNOX workout

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Box Jump Warm Up

WORKOUT

SANDBAG KNOX
14 Rounds (For Time)
8 Burpee Box Jumps
8 Sandbag Hang Squat Cleans

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

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

Score: Total Time
Goal: Under 20 Min

This should take 20-28 minutes. So just breathe and set a smooth pace you can maintain. Remember, we are doing this one for Knox, and all Miranda had to go through to bring him into this world!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
14 Rounds
8 Burpee Box Jumps (You go - I go Reps)
8 Synchro Hang Squat Cleans

So for the burpees partner 1 would do a rep - then partner 2 would do a rep until they have BOTH done 8 reps.

For the hang squat cleans - you BOTH do 8 - working at the same time.

RX Men: 40# DBs / 95# Barbell
RX Women: 25# DBs / 65# Barbell

RX+ Men: 50# DBs / 115# Barbell
RX+ Women: 35# DBs / 75# Barbell

Could also do this version with a sandbag.

Score: Total Time
Goal: Under 24 Min

Just to clarify, you will take turns doing one burpee box jump at a time until you have each done 8 reps, so 16 total.

Then you will both do your hang squat cleans at the same time. Try to sync them up as best you can. You will each do 8 reps.

Choose a looad you think you can go unbroken the whole way!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

MAMA MODIFICATIONS

BURPEE/NO PUSH UP BURPEE - 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

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.

SQUAT 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.

GOBLET 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 080120

SHIFT TIP_200801

KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!

Special Saturday SHIFT to help celebrate Knox' Birthday!

The SHIFT version of this workout is also a RE-TEST! This workout is in honor of Knox being born!! This version was first posted on 08/01/2018 and again on 08/01/2019.

Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

KNOX - SHIFT
14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps
Goal: 9+ Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

MAMA MODIFICATIONS

BURPEE/NO PUSH UP BURPEE - 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

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.

SQUAT 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.

GOBLET 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.

Part 1:
Every Minute on the Minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds - or 19 minutes - Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.

Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!

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

For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air. Try to get your toes as close to the ceiling as possible.

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

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.


Part 2:
5 Min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps
Goal: 2-3 Rounds +

For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor.
Each tap = 1 rep.

For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

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.

ROLLING HIP UPS - Overhead Plate Hold, Waiter Walks, Bear Crawl, Bear Crawl, Functional Progression 3 (See MAMA MODS MOVEMENT library for details)

DB 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.

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)

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT
For Time:
800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No RX or RX+

Suggested Weight Ranges:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal Time: 26 Min

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.

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

For the sandbag step-up and overs. 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 your heel! Stand all the way up onto the box, then back down the other side, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

Pause Bench Press (6 x 5)
3 Second Pause at the Bottom

Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.

You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!

Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.

Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!

Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.

Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!


3 x MAX REPS Push Ups (3 x Max REPS)
Rest as needed between sets.

Choose a push up style that will allow you to get at least 12-15 reps each time (20 for the first set.)

Keep the belly tight. Go all of the way down and touch the chest and thighs at the bottom. Lock out completely at the top. No sagging or snaking! If 12-15 aren't going to happen after the first set - go to the knees!

7 Min Pistol (Single Leg Squat) Practice
For 7 Min
3 Pistols Right

Rest 10 Seconds

3 Pistols Left

Rest 10 Seconds

See write up and video for options

These will not be unassisted pistols, but instead you will choose from one of the 3 scales/subs in the video.

You can do them on a box and allow the front leg to drop down a bit.

You can do them using a target.

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

Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!

KEEP THE HEEL DOWN!


7 Min AMRAP
Handstand Pike Walk around the Box

Each Walk Around = 1 Round

Change directions each time.

For it to count you have to make it ALL the way around in 1 unbroken trip.

You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.

You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!

You can even sub pike shoulder taps!


EMOM 7 Min
3-7 Strict Pull Ups

Pick a number that is tough but manageable for you!

You may also sub jumping + slow lower or banded strict.

Write what you did and how many total pull ups you got in comments!

4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes before Tabata

Both parts should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

For the bent row, keep the elbows tight and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

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

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.


8 Min Alternating Tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

Tabata is max effort, whatever you got left in the tank, use it!
This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

Pause Dip Push Press (5 x 3)
2 Second Pause in the dip before exploding up into the drive and press.

This should be done only as heavy as you can maintain speed through the drive! Start light and add weight if you are still successful at a good fast extension and press. A good starting place would be 60% or so of your 1 RM Push Press.

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. Pause here for 2 seconds then 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.


Jerk Balance (5 x 3)
Start with back foot in place and bar in front rack. For each rep you will focus on front foot driving forward and chest driving through.

This one is also not meant to be done super heavy but is for technique only. Use similar or same weights as you did for the Pause Push Presses.

Both of these drills combined are to set you up for success for part 3.

Start with the bar resting on your shoulders with your elbows high. Keep your dominant or lead leg planted in the set-up. Step your lagging leg (the opposite of the lead leg) back to its split jerk landing position. From here dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As it's in the air, step your lead foot forward and drive your chest under the bar as your elbows lock out overhead. You should finish in the receiving position of the split jerk. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.


Split Jerk (5 x 3)
After completing the other 2 drills work at a weight that is heavy, but you are hitting good positions and feeling solid in your lifts!

It's not always about trying to PR!

For the split jerk, start with the bar resting on your shoulders with your elbows high. Dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As the bar is in the air, split your feet so that your dominant leg goes forward and your other leg goes backward. Drive your chest under the bar as your elbows lock out overhead. In the split, your forward foot should be planted firmly with your knee over - but not beyond - your ankle. Your back heel should be lifted with the ball of your foot planted into the ground and your knee slightly flexed. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

RUN VERSION

Run Version
Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

Run Version (No Measured Distance)
3 Rounds:
Run 3 Min
Rest 2 Min

3 Rounds:
Run 2 Min
Rest 2 Min

3 Rounds:
Run 90 Seconds
Rest 90 Seconds

3 Rounds:
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

ROW VERSION

Row Version
Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

The first rows should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

BIKE VERSION

Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint  15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

The first rounds should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

Tres Daily Demo

Tres Subs and Mods

The Vault "TRES" tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, DECOMPRESSION SEQUENCE

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: DUMBBELL TRES
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

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

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!
Goal: Get both sets of 5 rounds under 10 min (each)

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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 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 10 you end up doing 5 per side.

For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.

If jumping is a little iffy for any reason, you can skip over with one leg at a time.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Street Parking Vault: BARBELL TRES
5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells or 45# Plate for Plate Burpee/ 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee/ 65# Power Snatch

RX+ Men: 50# Dumbbells or 45# for Plate Burpee/ 115# Power Snatch
RX+ Women: 35# Dumbbells or 25# Plate Burpee/ 75# Power Snatch

SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!
Goal: Under 23 Min

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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!

If you don't have DBs you can do a plate burpee. A plate burpee is a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee, bring the plate with you and press it overhead.

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 hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.

If jumping is a little iffy for any reason, you can skip over with one leg at a time.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: SANDBAG TRES
5 Rounds
5 Sandbag Burpees
7 Sandbag Ground to Overhead
15 Dumbbell/Sandbag Hop Overs

Rest 3 Min

5 Rounds
5 Sandbag Burpees
7 Sandbag Ground to Overhead
15 Dumbbell/Sandbag Hop Overs

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

SCORE: TOTAL TIME INCLUDING REST
GOAL: UNDER 23 MIN

These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!

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 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 hop overs you will stand next to your bag or a dumbbell and hop laterally over the narrow side.

You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

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!

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.

JUMP/SKIP/HOP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

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

Tres_ShiftDemo

Tres Subs and Mods

The Vault "TRES" Shift Tip

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT TRES
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch (3 Per Side)
10 Dumbbell Hop/Skip Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch (3 Per Side)
10 Dumbbell Hop/Skip Overs

Idea Weight for Men: 25-40# Dumbbell
Idea Weight for Women: 10-20# Dumbbell

Score: Combined total of completed rounds plus any additional reps
Goal: 4 rounds + each AMRAP and to try to match your first score the second time through.

For this workout you will go through the 3-6-10 as many times as you can in 5 minutes. You will rest 3 minutes and then repeat the 5 minutes again.

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

For the  DB Hang Power Snatches you will do all 3 on your right arm and then switch and fo 3 on your left arm. Start by bringing 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!

For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. 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 question you can perform a low alternating step up.

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!

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.

JUMP/SKIP/HOP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

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

72120

TIP BW BURPEE TTB JUL 21ST 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: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, 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
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
40 Air Squats
10 Burpee + Toes to Bar

Yup. That's it. (ha ha ha)

RX+ Men/Women: 50 Squats + 15 Burpee + Toes to Bar

Score: Total Time
Goal: 15-20 Min

#blamesalvi

Set yourself up for 3 minute rounds (for at least the first couple). After that, things may slow down a bit.

If 40 squats takes more than 90 seconds - lower to 30.

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 burpee toes to bar, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then, grip 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.

Modify to Burpee Knee-Ups.

If you don't have a pull up bar, sub with 10 burpees then 10 V-Ups, sit ups or supine toe touches.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
40 Air Squats
4 Burpee + Muscle Up

Yup. That's it. (ha ha ha)

RX+ Men/Women: 50 Squats + 7 Burpee + Muscle Up

Score: Total Time
Goal: 15-20 Min

#blamesalvi

Set yourself up for 3 minute rounds (for at least the first couple). After that, things may slow down a bit.

If 40 squats takes more than 90 seconds - lower to 30.

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 burpee muscle up, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform bar muscle up.

This 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 a jumping version to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

AIR SQUAT - 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.

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

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof 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)

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

SHIFT 072120

SHIFT TIP_202107

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 Air Squats
12 Mountain Climbers
10 Sit Ups

No weight needed!

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

For this workout, you'll perform 15 air squats, 12 mountain climbers, and 10 sit-ups until 12 minutes are over!

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!

For the mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you.

Every time a knee comes up is 1 rep towards the 12 mountain climbers.

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.

MAMA MODIFICATIONS

AIR SQUAT - 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.

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

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof 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)

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

72220

TIP BB PUSH PRESS JUL 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: COOL DOWN FLOW OR HIPS

* 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

Every 5 Min for 4 Rounds
Run 200 Meters
15 Hang Squat Cleans
15 Push Press
Run 200 Meters

Rest remainder of 5 Min Window

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

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

Score: Slowest Round ONLY
Goal: Under 4 Min

If you don't get rest- you basically end up doing 400m runs. Make sure you get at least 30 seconds!!!

The cleans may take slightly over a minute and the push presses should be less.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

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

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

You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete each rep.

PROGRAM B*

PROGRAM B

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

WORKOUT

Every 5 Min for 4 Rounds
Run 200 Meters
15 Hang Squat Cleans
15 Push Press
Run 200 Meters

Rest remainder of 5 Min Window

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

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

Score: Slowest Round ONLY
Goal: Under 4 Min

If you don't get rest- you basically end up doing 400m runs. Make sure you get at least 30 seconds!!!

The cleans may take slightly over a minute and the push presses should be less.

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

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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.

You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete each rep.

PROGRAM C

PROGRAM C

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

WORKOUT

Every 5 Min for 4 Rounds

Bike 15 Cal (Men) / 11 Cal (Women) or Row 250 Meters
15 Hang Squat Cleans
15 Push Press
Bike 15 Cal (Men) / 11 Cal (Women) or Row 250 Meters

Rest remainder of 5 Min Window

RX Men: 75-95# / 40# DBs
RX Women: 55-65# / 25# DBs

RX+ Men: 115#+ / 50# DBs
RX+ Women: 75#+ / 35# DBs

Score: Slowest Round ONLY
Goal: Under 4 Min

If you don't get rest- you basically end up doing 30/22 cal bike or 500m rows. Make sure you get at least 30 seconds!!!

The cleans may take slightly over a minute and the push presses should be less.

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

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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.

You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete 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.

SQUAT CLEAN/GOBLET 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.

PRESS/PUSH 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 072220

SHIFT TIPS_202207

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds (For Time)
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Goblet Squats
12 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Rest 1 Min Between Rounds

Suggested weight range for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

Score: Total Time INCLUDING the 1 Min Rest Intervals
Goal: 16-20 Min

For this workout, you will start off with 1 minute of movement (choose from one of the options listed), followed by 12 goblet squats and 12 overhead presses, then finish the round with another minute of movement. You'll rest 1 minute before repeating 3 more times to complete a total of 4 rounds.

Try to push the pace since you get to rest after each round! The weight for the squats and presses do not have to be the same!

For the first and final part you will choose from a jog/run, row, bike, taps, single unders (jump rope), and low step ups. This minute should be uncomfortable but you should be able to move the entire movement.

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

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

For the 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.

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.

SQUAT CLEAN/GOBLET 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.

PRESS/PUSH 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.

72320

TIP DB ALT SINGLE LEG DEADLIFTS JUL 23RD 2020

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

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

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Alternating Single Leg Deadlifts
20 Alternating Unweighted Step Ups

**If you are unable or uncomfortable doing the single leg deadlifts - you may switch to regular dumbbell deadlifts! Just post that in the comments.

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

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

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

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

This version is going to ignite the booty. Keep your belly tight and focus on one spot on the floor in front of you to help balance in the deadlifts.

You are shooting for a pace of about 90 seconds per round.

For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.

You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of each dumbbell to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 10 reps = 5 on each leg.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Moderately Heavy Deadlifts
20 Alternating Unweighted Step Ups

**Deadlift weights are listed in ranges. Put weight you used in comments.

RX Men: 155-205#
RX Women: 105-145#

RX+ Men: 225-275#
RX+ Women: 155-185#

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

Score: Total Number of Completed Rounds + any additional Reps
Goal: 8-10 Rounds

Choose a load on the deadlifts that you can do unbroken. It should feel moderately heavy at first. Don't worry, it will feel a LOT heavier by the 6 minute mark. Make sure you maintain good form. Drop the load if you feel your back starting to round.

Shoot for 1:10-1:30 per round.

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

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

For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.

You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5-8 Sandbag Over Shoulder
20 Alternating Unweighted Step Ups

**Adjust number of Over the Shoulder Reps based on the weight of your bag and how difficult it is for you!

**List weight of bag in comments

Bag Suggestions for this workout:
Men: 50-125#
Women: 25-75#

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

Score: Total Number of Completed Rounds + any additional Reps
Goal: 8-10 Rounds

Choose a rep target with the sandbag that you can complete the reps consistently in 20-30 seconds.

Set yourself for a pace of 1:10-1:30 per round.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.

You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always try a 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

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 072320

SHIFT TIPS_202307

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Deadlifts
20 Alternating Unweighted Step Ups

Suggested weight range for Men: Single 25-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

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

For this workout, you'll do 10 KB/DB deadlifts and 20 alternating unweighted step ups until 12 minutes are up!

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

For the 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 20 you will do 10 per leg.

You may sub lunges for the step ups. 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.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always try a 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

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

72420

TIP BB BEAR COMPLEX JUL 24TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, DECOMPRESSION SEQUENCE

* 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
Total Body Dumbbell Warm Up

WORKOUT

For Time
30 DB Strict Press
15 DB Bear Complex Reps
30 Push Up + Tap + Tap
15 DB Bear Complex Reps
30 Push Ups
15 DB Bear Complex Reps

DB Bear Complex is actually just a Squat Clean + 2 Thrusters basically!

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

RX+ Men: 50# DBs / 40 of each pressing movement + 20 Bear Complex each time
RX+ Women: 35# DBs / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time
Goal: 12-18 Min

This is a shoulder SMOKER! Break up the reps early and definitely don't try to go big in the first set of shoulder presses.

Choose a load that you can complete at least 5 bear complexes per minute the whole way. Each round of pressing/push-ups should be about 2 minutes or less.

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean.

Break it up further into a power clean + front squat into the first thruster.

For the thruster, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs.

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

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

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps if you can.

For the push ups in the final round, just take out the taps!

PROGRAM B*

PROGRAM B

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

For Time
30 Strict/Shoulder Press
15  Bear Complex Reps
30 Push Up + Tap + Tap
15  Bear Complex Reps
30 Push Ups
15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Using a squat clean instead of a power clean + thruster is also ok.

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 40 of each pressing movement + 20 Bear Complex each time
RX+ Women: 65-75# / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time
Goal: 12-18 Min

Break up the reps early! Definitely don't try to go big on the shoulder presses.

Bear complexes should take less than 3 minutes each time. Keep it safe, wear a shirt, and bend your knees to absorb the bar on your back rack.

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.

For the bear complex, you can do it as described above or even just a squat clean into two thrusters.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

On the thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back. Wear a shirt so the bar doesn't slip - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

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

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

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps if you can.

For the push ups in the final round, just take out the taps!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

For Time
30 Sandbag Seated Strict Press
15 Sandbag Bear Complex Reps
30 Push Up + Tap + Tap
15 Sandbag Bear Complex Reps
30 Push Ups
15 Sandbag Bear Complex Reps

Sandbag Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Can also do a squat clean into the thruster if they would prefer that!

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

RX+ Men/Women: 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time
Goal: 12-18 Min

This is a shoulder SMOKER! Break up the reps early and definitely don't try to go big in the first set of shoulder presses.

Choose a load (if possible) that you can complete at least 5 bear complexes per minute the whole way. Each round of pressing/push-ups should be about 2 minutes or less.

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

For the bear complex, you have a few options:
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you reset before squatting.

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

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

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps if you can.

For the push ups in the final round, just take out the taps.

MAMA MODIFICATIONS

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

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.

BEAR COMPLEX - 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. You may also want to sub going from the Hang position or using Dumbbells if you need to make room for your growing belly.

SHIFT 072420

SHIFT TIPS_202407

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

4 Rounds (For Time)
20 Push Up + Tap + Tap
25 KB/DB Swings

Suggested weight range for Men: Single 20-45# KB/DB
Suggested weight range for Women: Single 12-35# KB/DB

Score: Total Time
Goal: 12-15 Min

For this workout, perform 20 push up + tap + taps and 25 KB/DB swings until you've completed 4 total rounds.

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

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

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

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

For the 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

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.

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.

BEAR COMPLEX - 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. You may also want to sub going from the Hang position or using Dumbbells if you need to make room for your growing belly.

72520

TIP BW BOX JUMP OVERS JUL 25TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
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: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, 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
Running Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
200 Meter Run
10 Pull Ups
10 Box Jump Overs

No weight needed today!

RX+ Men/Women: Go up to 15 and 15

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the run to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

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

For the 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. For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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.

You can also sub an eye-level DB/KB swing for these!

PROGRAM C

PROGRAM C

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

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
250 Meter Row or 15 Cal Bike (Men) / 11 Cal Bike (Women)
10 Pull Ups
10 Box Jump Overs

No weight needed today!

RX+ Men/Women: Go up to 15 and 15

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the row/bike to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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.

You can also sub an eye-level DB/KB swing for these!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:
6 Rounds
200 Meter Run (Together)

Then

Partner 1 does 10 Pull Ups
while
Partner 2 does 10 Box Jump overs
then
Partner 1 does 10 Box Jump Overs
while
Partner 2 does 10 Pull Ups

You can not move forward until your partner has completed their part! All runs are done together!

No weight needed today!

RX+ Men/Women:  Go up to 15 and 15

Score: Total Time to Complete 6 Full Rounds
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the run to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

Remember you and your partner run together then work on opposite movements until you are both done before moving on to the next run.

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.

You can also do the bike/row option with this one.

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.

For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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.

You can also sub an eye-level DB/KB swing for these!

MAMA MODIFICATIONS

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

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