81320

TIP DB SINGLE ARM PUSH PRESS AUG 13TH 2020

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

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

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Single Arm Push Press Right
8 Single Arm Alternating Step Ups (Right Hand)

8 Single Arm Push Press Left
8 Single Arm Alternating Step Ups (Left Hand)

RX Men: 40# DB
RX Women: 25# DB

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

**For the step ups you will hold only ONE dumbbell in ONE hand. So when it's "right hand" you hold the dumbbell down at the side in that hand - but still alternate feet with each rep.

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

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

For the single arm push press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.

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

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

Make sure you choose a weight and a height that you are comfortable stepping up AND down. Go unweighted if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Push Press
12 Back Rack Alternating Step Up

RX Men: 75#
RX Women: 55#

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

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

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

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.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

You can also sub unweighted step ups, back rack lunges or unweighted lunges.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Side to Side Sandbag Push Press
12 Sandbag Step Up

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

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

You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!

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

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

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

Modify by lowering the step height, switch to lunges, or even just go unweighted for either.

MAMA MODIFICATIONS

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

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

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

SHIFT 081320

SHIFT TIPS_201308

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Shoulder Press
8 Alternating Step Ups or Lunges

**Step Ups or Lunges may be weighted or unweighted. Your choice.

Suggested weight range for Men: Single 30-50# 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: 10-15 Rounds

For this workout, start with 8 shoulder press then move on to 8 alternating step ups or lunges and repeat until 12 minutes are up!

For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you do step ups, choose a height that will challenge you but that you feel comfortable stepping up to and down from. 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.

If you do lunges, 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.

Both the step ups and lunges should be unweighted and alternating. This means you end up doing 4 per leg per round.

MAMA MODIFICATIONS

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

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

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

81420

TIP DB ALT SINGLE LEG DEADLIFT AUG 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
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
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
10 Dumbbell Deadlifts
20 Wall Balls (Goal is for these to be UNBROKEN)

So...

When the clock starts you do 10 Dumbbell Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work (deadlifts and wall balls) in under 1:15 will count toward your score.

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

RX+ Men: 50# DBs+ / 25 Wall Balls each time.
RX+ Women: 35# DBs+ / 25 Wall Balls each time

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

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

When you catch it, catch first and then squat.

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

PROGRAM B*

PROGRAM B

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

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5 Heavy Deadlifts
20 Wall Balls

When the clock starts you do 5 Heavy Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 min. Min 2 = REST.

Rounds will only count toward your score if wall balls are unbroken and all work is completed under 1:15.

Suggested weight RANGE:
Men: 155-315#
Women: 105-185#

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls Per Round

2 Scores.

Score 1: Weight you use for your deadlifts
Goal: Heavy but unbroken sets of 5 (with good form and technique of course)

Score 2: Total Rounds where you completed all work (deadlifts and wall balls) unbroken and in under 1:15. (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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

When you catch it, catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine!

If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5-10 Sandbag Over Shoulder
20 Wall Balls

When the clock starts you do 5-7 sandbag over shoulder and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (over the shoulder and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work under 1:15 will count toward your score!

Suggested Sandbag Loading Range:
Men: 50-120#
Women: 25-85#

Put sandbag weight and reps per round in comments.

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls per Round

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! ( 0-7)

Base number of over shoulder reps on how many you can do in 20-25 seconds with your bag.

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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

When you catch it, catch first and then squat.

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

You could do a sandbag thruster too, but OUCH (keep it at 15 reps).

MAMA MODIFICATIONS

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.

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

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.

SHIFT 081420

SHIFT TIPS_201408

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS OR COOL DOWN FLOW

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

7 Rounds
10 KB/DB Deadlifts
15 Air Squats

Suggested weight range for Men: Single 25-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-40# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 9-13 Min

For this workout, you'll complete 10 KB/DB deadlifts followed by 15 air squats until you've done 7 rounds total!

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

These should take 20-30 seconds so be sure to pick a weight that you can move through pretty quickly with.

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. Aim to finish these in 1:00-1:30!

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

MAMA MODIFICATIONS

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.

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

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.

81520

TIP BW BURPEES AUG 15TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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 OR DOWN DOG FLOW
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Run 200 Meters
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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.

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

You can also modify  to no jump or elevated burpees.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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

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

You can also modify  to no jump or elevated burpees.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
AMRAP 20 Min
(As Many Reps as Possible in 20 Min)
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Burpees

Then

Partner 1: Max Reps Burpees
while
Partner 2: Run 200 Meters

RX+ Men/Women: Wear a weight vest.

Score: Combined Burpee Reps ONLY
Goal: 200 Burpees+ (that's 100+ each person)

You're shooting for roughly 8-10 rounds on this one. Choose a variation on the burpee that allows you to get at least 10 reps each time your partner is out running!

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.

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

You can also modify to no jump or elevated burpees.

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.

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

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on one and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70 lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg Deadlift as your score.

Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the legs, hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew each other and I've called them that ever since. See video on IG or Members Only!

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.

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up

For Time
21 Lungesters
21 Sandbag Power Clean + Throw over

Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over

Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean+ Throw over

Idea weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time including rest
Goal: Under 20 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

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

AND THEN

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

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

Squat Warm Up

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

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

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

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

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

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

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

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

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

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


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

7 Min Pull Over Practice
Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all three for 7 minutes!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type-movement.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.


7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.


For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!

Part 1
100 Strict Press
Every time you break: 15 V-Ups

Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.

Make sure you avoid overextending or leaning back! Keep the belly tight and lower the weight with the elbows in front each time to avoid crashing into your collar bone. Come to complete lock out at the top with the biceps by the ears and the weight over the middle of your body!

Can be done with barbell or dumbbells.


Part 2 (Tricep Pump)
1 Round ONLY
Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch.

On the skull crushers you will lie flat on your back either on the ground, a box, or bench with the arms extended over the chest. The elbow and shoulder stay in a line and the only movement comes from the elbow joint. Lower under control and fire up!

On the rolling tricep extension, start lying on the floor or bench with a dumbbell in each hand, elbows bent with the back dumbbell head resting on each shoulder. From here, "roll" the dumbbells down by lowering your elbows to your sides then pressing your elbows to lockout over your chest. See demo!

You will then use the same weight and rep it out on the bench press until failure!

Power Clean (15 Min to find a Heavy Single Rep)
You will do a general warm up and then once you are ready to start to work with the barbell and add weight  - you will put 15 min on the clock and see what you can get for a heavy single power clean.

You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.

Do not rush though and keep your movement safe.

Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.

Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.


With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...

How far can you get?? Reps MUST be unbroken.

The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.

Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!

The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.

In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!

You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.

This is also a good time to work on that hook grip!

RUN VERSION

Run Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

The Vault "CINCO" Daily Demo

The Vault "CINCO" Subs and Mods

The Vault "CINCO" Tip

The Street Parking Vault is BACK!!!! (This is now Week 5!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the FIFTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Aug 8 to receive credit for participating this week!

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

Workout was posted last time on 02/03/2020.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, WARM UP FLOW
POST: HAMSTRINGS OR HIPS

---

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: DUMBBELL ''CINCO"
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs
Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs
Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over  DBs
Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs
Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....

ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

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

RX+ Option 1 Men/Women: 6 Alternating Single Leg Deadlifts
RX+ Option 2: Keep both legged deadlifts but use heavier dumbbells!

Score: Number of Completed Minutes (Rounds) + any Additional Reps Into the Next Minute (Round)
Goal: Don't get sloppy! We want you to get at least 10 min!

This is going to feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!

Choose a load you can go unbroken for sure. Focus on solid movement no matter what.

You have two options if you choose to go RX+. EITHER you can do deadlifts using heavier DBs OR you can do single leg deadlifts with the 40s or 25s.

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: BARBELL "CINCO"
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar
Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar
Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...

ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 155-205# Deadlift
RX Women: 105-135# Deadlift

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

Good scaled weight ideas:
Men: 135#
Women: 85#

Score: Total Number of Completed MINUTES (Rounds) + Any Reps into the Next Minute (Round)
Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!

This may feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!

On the first minute, do 4 deadlifts and one lateral burpee. Then rest for the remainder of the minute. On the second minute, it's 4 deadlifts and 2 burpees. Then rest until minute 3. Keep going like that until you can't do all the burpees in that minute or you hit 20 minutes!

Choose a load that is challenging but you can go unbroken for sure. Focus on solid movement no matter what.

Remember these are lateral burpees!

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

MAMA MODIFICATIONS

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

KB/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.

The Vault "CINCO" Shift Demo

The Vault "CINCO" Shift Subs and Mods

The Vault "CINCO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 5!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the FIFTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Aug 8 to receive credit for participating this week!

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "CINCO"
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
5 Kettlebell/Dumbbell Deadlifts
1 Burpee
5 Kettlebell/Dumbbell Deadlifts
2 Burpees
5 Kettlebell/Dumbbell Deadlifts
3 Burpees...

Keep doing 5 Deadlifts and adding 1 Burpee each round. Get as far as you can in 10 min!

Idea weight for Men: 40-60# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 25-40# Single KB/DB - or - pair of lighter dumbbells

Score: Total REPS added up at the end!
Goal: Get through the 5 + 8 or more!!

For this workout you will start with 5 deadlifts + 1 burpee. Then 5 deadlifts + 2 burpees. You will keep doing 5 deadlifts and add 1 burpee each round until the 10 minutes is 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 butt back and bending the knees while you keep the belly tight and chest up!

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

MAMA MODIFICATIONS

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

KB/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.

8420

TIP DB THRUSTERS AUG 4TH 2020

JACKIE - Miranda's Challenge Choice + SP Monday Re-Test

This is Miranda's favorite workout. SO - for her CHALLENGE choice to kick off the challenge - we are ALL going to do it! We have actually done this workout before. We did it at the beginning and end of the Julian vs Miranda Challenge in 2018 and 2019.

If you are doing the challenge - you will definitely want to log a score for this one - as there will be points for re-testing it at the end of the month. (Pro-tip - we are all re-testing it in the programming, challenge or not, so at least WRITE DOWN what you you got!)

Previous Dates: 08/22/2017 - 08/07/2018 - 08/30/2018 - 08/05/2019 - 08/30/2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, QUADS/ITBAND

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

DUMBBELL JACKIE (For Time)
Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

BARBELL JACKIE (For Time)
Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

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

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

ROW/BIKE JACKIE (For Time)
1000m Row
50 Thrusters, 45#
30 Pull-ups

Goal time is under 10 min!

The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!

Bike option: 60 Calories for men and 40 Calories for women.

Women may use a women's 35# bar if you have one available. (This is still RX)

Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

The row should be around 4-5 minutes. If you think you'll go longer than 6 minutes, consider shortening the distance to 800m.

Avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

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

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

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.

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

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

SHIFT 080420

SHIFT TIPS 200408

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

Idea weight for Men:  35-55# Single KB or DB
Idea weight for Women: 12-35# Single KB or DB

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

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

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.

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

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.

8520

TIP DB HANG POWER SNATCH AUG 5TH 2020

This is Julian's choice for a challenge workout!

This workout was also Julian's choice in 2018 and 2019. We will re-test this one at the end of the month also!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

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

PROGRAM A

PROGRAM A

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

WORKOUT

5 Rounds (For Time)
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch

RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)

RX+ Men:50# DBs + (2 for Lunge - 1 for snatch)
RX+ Women: 35# DBs + (2 for Lunge - 1 for snatch)

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the dumbbells on the shoulders with the elbows high.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Especially with the walking lunges, make sure you stand up all the way between each rep.

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

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!

PROGRAM B*

PROGRAM B

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

WORKOUT

5 Rounds (For Time)
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Remember to stand up all the way between each rep. 20 reps is 10 per leg.

For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip. Feet are under the hips. You will dip the chest forward and keep the heels down. You will hinge at the hips and bend the knees slightly. Allow the bar to slide down the leg - keep the belly tight and chest UP! After performing that small dip you will jump straight UP with the bar keeping the arms straight. Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow). Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head. In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!

Stand to complete and then lower back to the waist.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!

PROGRAM C

PROGRAM C

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

WORKOUT

5 Rounds (For Time)
10 Box Jumps
20 Sandbag Front Rack Lunge
10 Sandbag Hang to Overhead

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

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bag in the front rack. That means the bag is resting on the front of the shoulders with the elbows high.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

Stand up all the way between each rep. 20 reps is 10 on each leg.

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

MAMA MODIFICATIONS

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.

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

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

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

SHIFT 080520

SHIFT TIPS_200508

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!
10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back! Keep those heels down!

MAMA MODIFICATIONS

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

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

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

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

8620

TIP BB SHOULDER TO OH AUG 6TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, SHOULDER FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

5 Rounds (For Time)
40 Double Unders / DB Hop Overs
15 Toes to Bar / V-Ups
15 Dumbbell Shoulder to Overhead

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

RX+ Men: 50# DBs + / 60 Double Unders or Hop Overs
RX+ Women: 35# DBs + / 60 Double Unders or Hop Overs

Score: Total Time
Goal: 12-20 Min

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after!

You may also do 80 singles.

For this version (Program A) both Toes to Bar and V-Ups are considered RX!

For the toes to bar you may sub knee ups, supine toe touches, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Overhead Warm Up

WORKOUT

5 Rounds (For Time)
40 Double Unders
15 Toes to Bar
15 Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 60 Double Unders or Hop Overs
RX+ Women: 75# + / 60 Double Unders or Hop Overs

Score: Total Time
Goal: 12-20 Min

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after!

You may also do 80 singles!

For the toes to bar you may sub knee ups, supine toe touches or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the bar off of the shoulders. As the bar travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the bar over the middle of the body. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

5 Rounds (For Time)
40 Double Unders or Sandbag Hop/Skip Overs
15 Toes to Bar or Supine Sandbag Toe Touches
15 Sandbag Shoulder to Overhead

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

Score: Total Time
Goal: 12-20 Min

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to hop overs for the workout and to practice your dubs before or after!

You may also do 80 singles!

For the toes to bar you may sub Knee Ups, V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

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

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out. Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.

MAMA MODIFICATIONS

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

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.

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.

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

SHIFT 080620

SHIFT TIP_200608

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
30 Single Unders, Taps, Skip Overs
12 Sit Ups
12 Shoulder Press

Suggested weight range for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 13 Min

For this workout, you'll do 30 single unders/taps/skip overs, 12 sit ups, and 12 shoulder presses until you've completed 5 rounds.

For the single unders/taps/skip overs, you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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.

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

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

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.

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.

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)