81920

TIP WALL BALLS AUG 19TH 2020

#BLAMEALEX - AGAIN (but #blamemiranda for putting MORE wall balls already.
It's been 5 days....you'll survive. Ha ha)

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: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

48 Wall Balls
36 Push Ups

Right Into...

2 Rounds
24 Wall Balls
18 Push Ups

Right Into...

3 Rounds
16 Wall Balls
12 Push Ups

Suggested Ball Weight:
Men: 18-22#
Women: 13-15#

Target Height if Possible:
Men: 9-11'
Women: 8-10'

RX+: Go faster

Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min

Sooooo yeah... it's a lot of wall balls and push ups. If you are strong with wall balls you might be able to go unbroken. The push ups might be a different story, break those up early to avoid going to failure. Choose a variation on the push up you can do at least 5 at a time the whole way, that's like at least 20 unbroken when fresh.

If the first round takes more than 7 minutes, modify the weight, height, or push up variation.

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/empty bar.

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

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

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

48 Wall Balls
24 Handstand Push Ups

Right Into...

2 Rounds
24 Wall Balls
12 Handstand Push Ups

Right Into...

3 Rounds
16 Wall Balls
8 Handstand Push Ups

Suggested Ball Weight:
Men: 18-22#
Women: 13-15#

Target Height if Possible:
Men: 9-11'
Women: 8-10'

RX+: Go faster

Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min

Sooooo yeah... it's a lot of wall balls and handstand push ups. If you are strong with wall balls you might be able to go unbroken. The handstand push ups will be a different story, break those up early to avoid going to failure. Choose a variation on those you can do at least 3-4 at a time the whole way, that's like at least 15 unbroken when fresh.

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/empty bar.

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

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

MAMA MODIFICATIONS

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

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.

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 081920

SHIFT TIPS_201908

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
24 Unweighted Squats
12 Push Ups

No weight needed today!

Score: Total Time
Goal: 8-15 Min

For this workout, you'll complete 24 squats followed by 12 push ups until 6 rounds are finished!

These are a lot of squat reps - 144 to be exact! If these take longer than 1:30, be sure to modify so that you can get through them quicker!

For these, 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 push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 12 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.

MAMA MODIFICATIONS

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

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.

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.

82020

TIP DB STEP UP OVERS AUG 20TH 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
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SI JOINT RELEASE, 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
Full Body Simple Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters

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

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

**Could also use a sandbag with this version since Prog C is Row/Bike

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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 these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Barbell Step Ups
Run 200 Meters

RX Men: 75#
RX Women: 55#

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

**Could also use a sandbag with this version since Prog C is Row/Bike

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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 step ups you will have the barbell on your back. (Use a front rack if that feels better)

Remember these are step ups not overs!

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

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

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

**Could also use a sandbag or a barbell with this version

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

You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window. Count this as 2 reps, 1 for the first 125m or 8 cal and 1 for the second half.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to!

MAMA MODIFICATIONS

DB STEP UPS/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

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

SHIFT TIPS_202008

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SI JOINT RELEASE, HIPS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Single Unders, Taps, Skip Overs
1 Min Step Ups

So this works out to be 7 Rounds TOTAL of each.

No weight needed again today!

Score: Total Reps of Step Ups ONLY
Goal: 80-100 Reps

So the way this one works is you'll move for 1 minute through one of the movement options then immediately transition into 1 minute of step ups. Continue moving back and forth until 14 minutes are up (you'll have done each 7 times)!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), taps, or skip overs. Be sure to move the full minute!

We're shooting for 10-15 step ups per round so be sure to choose a height that will challenge you! 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. These should be alternating but each step counts toward your total reps so if you do 6 on your right and 5 on your left, your total reps are 11!

If step ups are not an option, you may swap for lunges!

MAMA MODIFICATIONS

DB STEP UPS/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

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.

82120

TIP BB THRUSTER AUG 21ST 2020

TOMORROW is Miranda's 38th birthday! The workout is today's workout to separate pull ups a bit (since the Vault workout on Monday has them too).

This workout is actually a repeat (although the devil press reps have been different each time) of what we have done for her birthday in the past! It was posted on Aug 22, 2018, and Aug 22, 2019. Make sure you go back and see how you did.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

38 Devil Press

RX Men: 35-40# Dumbbells
RX Women: 20-25# Dumbbells

RX+ Men: 45-50# DBs
RX+ Women: 30-35# DBs

We gave a range on the dumbbells because the jump from 25-35 is major with this much work. As always - don't hesitate to go lighter!

Score: Total Time
Goal: Around 20 Min or Less

We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or a few options are to scale the devil press reps to half or even do the thrusters with only one of your dumbbells if you need to in order to keep moving and try to finish under 20 min.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the dumbbells will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the dumbbells off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

38 Devil Press

RX Men: 30-40# DBs / 75# Bar for Thrusters
RX Women: 15-25# Dumbbells / 45# Bar for Thrusters

RX+ Men: 95# Bar for Thrusters
RX+ Women: 65# Bar for Thrusters

Score: Total Time
Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell option for RX today. We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you don't have the appropriate dumbbells or if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees think of jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)
38 Sandbag Burpee Ground to Overhead

Rest 1 Min

21 Sandbag Thrusters
21 Pull Ups
15 Sandbag Thrusters
15 Pull Ups
9 Sandbag Thrusters
9 Pull Ups

Rest 1 Min

38 Sandbag Burpee Ground to Overhead

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

**You could also use dumbbells or the barbell as seen in Programs A and B for the thrusters with this version if you want to.

Score: Total Time
Goal: Around 20 Min or Less

A legendary workout for an absolute legend! (Also, not Miranda writing this :)

The best advice we can give you is DO NOT PEACOCK the first round of burpee ground to overhead. Pick a pace you can have something left over for the other stuff. Think of an 8-12 burpee-a-minute pace.

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

You may also go side to side on the thrusters, from shoulder up and over to the other.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, banded, or bar/ring row. We don't really love a bent over row for this workout - so if needed do an upright row instead.

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!

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.

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 082120

SHIFT TIPS_202108

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

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB  OR 10-15# DBs

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

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!

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.

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.

82220

TIP KB SWINGS AUG 22ND 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, CALVES/ANKLES
POST: HAMSTRINGS, CALVES/ANKLES

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
25 Double Unders
10 KB Swings
25 Double Unders
15 KB Swings
25 Double Unders
20 KB Swings
25 Double Unders
....

Keep adding 5 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men: 35 Double Unders
RX+ Women: 35 Double Unders

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 25 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed.

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 all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 35 unbroken double unders - don't try to go Rx+.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

10 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

15 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

20 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)
....

Keep adding 5 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 25 KB/DB Swings

Try to choose a load on the swing that you can go without breaking them TOO much for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then 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.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:
10 Rounds (Each) in an EMOM fashion:

Min 1: Partner 1: 20 Double Unders + Max Reps KB Swings

Min 2: Partner 2: 20 Double Unders + Max Reps KB Swings

Rest while your partner goes

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS SWINGS combined.
Goal: 200 Swings+ (100+ each)

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 all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

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

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.

Part 1:

5 Rounds (Not for Time)
20 Pause Goblet Squats
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Suggested weight for squats and get ups:
Men: 35-55# KB/DB
Women: 20-40# KB/DB

Score: the weight you used

Do the squats and get ups with the same weight, if you can! If not, no biggie. Just enter your score as the goblet squat weight and put the half get up weight in the comments.

For the pause goblet squats you will hold the weight at the chest and move to a SOLID (not relaxed) bottom of the squat position with the hips lower than the knees and chest up. Hold for 2 seconds. Then come up!

The lunge lunge jump is a reverse lunge right, reverse lunge left, two foot jump onto a box or something similar (all of that together is one rep). Make sure you are kissing the ground with the back knee for each lunge and driving off of the heel to stand. Jump height should be between 18-24 inches!

The half get up will be performed with a kb or dumbbell in your hand. You will lay flat on your back and extend the arm with the weight in front of you (like the top of a single arm bench press). Then you will keep your eyes on the weight and roll to your opposite elbow, lifting the weighted shoulder off of the ground. Then you will come up to the opposite hand. Roll back down slowly.

Part 2:

6 Minutes
30 Second Hollow Hold
30 Second Plank Hold
30 Second rest

(This will equal 4 total rounds)

For the hollow hold, lie with your back on the ground, arms overhead and legs straight. Squeeze your belly to press your lower back into the floor as you lift your feet and upper back. Keep your legs engaged by pointing your toes. If you find your lower back will not stay in contact with the floor, try bending one or both knees and/or lowering your arms to your sides.

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you find that you are, modify by going to your hands or even to an elevated plank.

MAMA MODIFICATIONS

REVERSE LUNGE STEP UP - 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. 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, goblet squat, single leg deadlift, or hip thrust for the lunges.

LOVE TAPS AND WEIGHTED SIT UPS - Both of these movements put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (See Mama Warm Ups for demos), 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)

Full Body Simple Warm Up

10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead

Rough idea for Sandbag Weights:
Men: 50-60#
Women: 30-40#

Score: Total Time
Goal Time: 20 Min

So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags.

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.

100m should take less than a minute. Try to go unbroken!

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.

Take your time setting up for the slams and then be aggressive and use your POWER!

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!

Part 1:

Every 2 Min for 10 Min (5 Total Sets)
7 Deadlifts

Rest 3 minutes before Part 2

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs and control!!

Part 2:

Every 2 Min for 10 Min (5 Total Sets)
8-10 STRICT Pull-Ups

Enter total reps completed for your score. This number should not exceed 50!

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand.

To add difficulty stay within a 3 foot by 3 foot box.

To scale back you may hold against the wall. You can even scale down to practicing kicking up freestanding or against the wall for 7 min.

Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.

A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.

If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Up or Scale
15 Hollow Rock

Score: Total Completed Rounds + Any additional Reps.

For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), pike on the box!

Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.

For the hollow rock you will lay on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.

You may scale to hands down at sides or bent knees if necessary!


Tabata Ring Push Up
4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total reps

For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

Keep the belly tight. No sagging or snaking. Lock ALL of the way out at the top and get all of the way down at the bottom. Go to the knees if you need to!

The peacocking on this one is imminent. Embrace it.

Part 1:
4 Sets:
8-10 Reps Arnold Press

For the Arnold Press the dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2:
3 Round Superset (rest 30s between movements)
30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower. Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex. Put info for others in comments.
Goal: Good movement

For the Waiter Walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Barbell Clean Warm Up
Overhead Warm Up

This also should be viewed as a part of your warm up. Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

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

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

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

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.


Clean and Jerk (15 Min Clock to Establish a Heavy Single)
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

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!

Your knees will be bent, 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.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.


Finisher:
With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)

Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

RUN VERSION

Run Version
Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.


Run Version - No Measured Distance
Run 5 Min

Rest 3 Min

Then

10 Rounds
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min

Then

Run 5 Min

Score is distance on the second 5 min run if you can measure it

5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog.  No rest during that 10 round part.

ROW VERSION

Row Version
Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Chill Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version
Bike 70 Cal (Men) 50 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike Chill
8 Cal (Men) 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 70 Cal (Men) 50 Cal (Women)

Score is your slowest 70/50 cal time. (They should be close to the same!)

The Vault "SEIS" Daily Demo

The Vault "SEIS" Subs and Mods

The Vault "SEIS" Tip

The Street Parking Vault is BACK!!!! (This is now Week 6!!)

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 SIXTH 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 15 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!

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
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, 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
Running Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "SEIS" (Time)
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!

So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the swings you will hold the weight (Kettlebell or Dumbbell) 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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: "ROW/BIKE SEIS" (Time)
Every 5 Min for 4 Rounds:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Do 1 round every 4:30 instead!

Score: Slowest Round ONLY
Goal: Under 4:30

**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!

If you choose to go RX+, that means you are completing sub 4 minute rounds. So, round 2 starts at 4:30, round 3 at 9:00, and round 4 at 13:30.

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

For the swings you will hold the weight (Kettlebell or Dumbbell) 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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

MAMA MODIFICATIONS

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.

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!

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.

The Vault "SEIS" Shift Demo

The Vault "SEIS" Shift Subs and Mods

The Vault "SEIS" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 6!!)

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 SIXTH 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 15 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT SEIS"
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low
Step Ups
12 KB Swings
12 Squats

Idea weight for Men: Single 30-50# DB/KB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps.
Goal: 5 Rounds +

For this workout you will cycle through the 1 minute of movement (jog, row, bike, taps, for low step ups) then 12 kb swings, 12 squats for 15 minutes.

For the first part you will choose from a jog/run, row, bike, taps or step ups.

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

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

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

If you tend to really collapse in the bottom position-  try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels. Or if injury/issue prevents this you may squat to a slightly higher target!

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.

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!

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.

81120

TIP BODYWEIGHT PUSH UP TAPS AUG 11TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COUCH STRETCH, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

10 Supine Rows
10 Push Up Tap+Tap
10 Toes to Bar / V-Ups
10 Push Up Tap+Tap

9 Supine Rows
9 Push Up Tap+Tap
9 Toes to Bar / V-up
9 Push Up Tap+Tap

....

Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally

1 Supine Row
1 Push Up Tap+Tap
1 Toes to Bar / V-Up
1 Push Up Tap+Tap

No weight needed today.

Supine row should be with feet elevated and should be a challenging pull for those who can do that.

If you prefer to sub pull ups for the supine row that is ok too.

Strict Pull Up Option: Keep numbers the same or lower to 4 per round. (So always 4 pull ups and the rest remains the same).

RX+: This might be a fun vest workout - OR just go faster.

Score: Total Time
Goal: 12-20 Min

This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.

Remember, there are two sets of push up + taps per round!

The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings or TRX. If you don't have any of that, go with bent over rows!

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, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.

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

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

Modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to.

Mamas, sub with ball slams, dead bugs, or eye level KB/DB swings. See members-only for more options!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

10 Bent Over Slams
10 Push Up Tap+Tap
10 Supine Sandbag Toe Touches
10 Push Up Tap+Tap

9 Bent Over Slams
9 Push Up Tap+Tap
9 Supine Sandbag Toe Touches
9 Push Up Tap+Tap

....

Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally

1 Bent Over Slam
1 Push Up Tap+Tap
1 Supine Sandbag Toe Touches
1 Push Up Tap+Tap

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

RX+: Instead of a Push Up Tap + Tap do a Push UP and drag (just one way) each time.

Score: Total Time
Goal: 12-20 Min

This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.

Remember, there are two sets of push up + taps per round!

The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!

For the bent over slams, set up with your feet shoulder width apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.

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.

Mamas, sub with dead bugs or eye level KB/DB swings.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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)

SHIFT 081120

SHIFT TIPS_201108

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COUCH STRETCH, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
10 Bent Over Rows, Supine Rows, or Ring/TRX Rows
10 Push Up + Tap + Tap
10 Sit Ups

Suggested weight range Men: Pair of 20-35# Dumbbells - or - 30-50# Single DB/KB
Suggested weight range Women: Pair of 10-20# Dumbbells - or - 15-35# Single KB/DB

Score: Total Time
Goal: 10-15 Min

For this workout, do 10 rows (bent over, supine ring, or TRX), 10 push up + taps, and 10 sit ups until 6 rounds are completed.

If you choose the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!

You can also do a supine/TRX/Ring row instead of bent over rows!

Try to get the push ups + taps done in one minute or less. You may do regular push ups, knee push ups, or even elevated push ups. 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, knees, or even elevated!

1 push up + tap right shoulder + tap left shoulder = 1 rep.

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

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.

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)

81220

TIP BB HAND SQUAT CLEANS AUG 12TH 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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 40 Double Unders or Hop Overs each time
RX+ Women: 35# DBs / 40 Double Unders or Hop Overs each time

Score: Slowest Round ONLY
Goal: 1:30-2:30

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.

For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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 hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135# / 40 Double Unders or Hop Overs each time
RX+ Women: 75-85# / 40 Double Unders or Hop Overs each time

Score: Slowest Round ONLY
Goal: 1:30-2:30

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.

For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

For the hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Squat Cleans
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Power Cleans

Rest 1 Min Between Rounds

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

RX+ Men/Women: 40 Sandbag Hop Overs each time + take Hang Squat Clean and Hang Power Clean Reps up to 15 each round.

Score: Slowest Round ONLY
Goal: 1:45-3:00

For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set. If you can't adjust the load of your bag, adjust the reps to fit a 30 second time window.

For the double unders, you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

For the hang power clean, it's the same set up as the hang squat clean.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

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.

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

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 081220

SHIFT TIPS_201208

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Goblet Squats
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Hang Power Cleans

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggest weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

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

For this workout, you'll do 20 single unders (or another option listed), 10 goblet squats, another 20 single unders, and then 10 hang power cleans for 12 minutes!

For the single unders/skip overs/taps, you will do 20 per set so 40 each round! You may also choose to do low step ups if jumping or skipping is not an option.

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 hang power clean you hold either a single dumbbell by the heads or one in each hand at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You don't need to use the same weight for both movements! Feel free to squat with one or two DBs and use a different set or single dumbbell for the hang power cleans! Whatever works for you!

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.

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

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.