SHIFT 082520

SHIFT TIP_202508

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 15 MIN
(As Many Rounds and Reps as Possible in 15 Min)

1 Min Jog, Row, Taps, Single Unders
8 Push Up + Tap + Tap
16 No Push Up Burpees

No weight needed today!

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

For this workout, you'll choose one of the listed options and move for 1 minute before moving onto 8 push up+taps and then 16 no push up burpees until 15 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If jumping or skipping is not an option, you can do low step ups!

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.

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

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

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

For the No Push Up Burpees, plant your hands to the ground, jump or step your feet back to the top of the push up position then jump or step your feet back toward your hands before coming all the way up to standing. These should not take longer than 2 minutes so if you're having trouble finishing in time, modify by elevating your hands to a box or a wall!

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.

PUSH UP + RENEGADE ROW - 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. For the renegade rows you can try these from the knees or separate the movements and do elevated push ups and bent over rows. You might also want to use the SHIFT version of the movement with Push Up+Tap+Tap

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

82620

TIP DUBS AUG 26TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

* 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
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:

5 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
10 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
15 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
20 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts....

Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

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

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 48 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the 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!

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:
5 Double Unders / DB Hop Overs
3 Deadlifts
10 Double Unders / DB Hop Overs
3 Deadlifts
15 Double Unders / DB Hop Overs
3 Deadlifts
20 Double Unders / DB Hop Overs
3 Deadlifts....

Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

RX Men: 165-205#
RX Women: 105-135#

RX+ Men: 225-275#
RX+ Women: 145-175#

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 24 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)

Goal for this version is to go heavy on the deadlifts. Unbroken but a heavy triple each time.

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

As Far as You Can Get in 10 Min:
5 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
10 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
15 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
20 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder...

Keep adding 5 reps of Double Unders or Sandbag Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.

Again - up by 5 each time to 50! Then back down again by 5.

Suggested Sandbag Loading:
Men: 50-120#
Women: 25-80#

RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....

Score: Total Number of SANDBAG OVER SHOULDER completed. (This will basically tell us how far you got).

Goal: 60 Over the Shoulders (This at least gets you through the round of 40 double unders/hop overs IF you are doing 5 each time....which will vary for this version)

Base number of Over the Shoulder reps on how heavy your bag is for you. The reps should only take about 15-20 seconds.

The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the sandbag 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!!!

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.

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 its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 082620

SHIFT TIPS_202608

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

20 Single Unders / Taps
10 KB/DB Deadlifts

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

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

For this workout, you'll complete 20 single unders or taps followed by 10 deadlifts then you'll repeat those two movements until 10 minutes are over!

In order to reach the goal of 5 or more rounds in 10 minutes, you'll need to finish a round in 2 minutes or less! So be sure to modify if you're having trouble finishing in that timeframe!

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

For the 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!

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.

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 its 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.

82720

TIP BB POWER CLEAN AUG 27TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Dumbbell Squats
20 Seconds Rest

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

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

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load you can do all your squats without lowering the dumbbells from your shoulders.

Dumbbell power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

For the push press you will have a dumbbell in each hand at the shoulders. 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 dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Back Squats
20 Seconds Rest

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-85#

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load/pace that you can do all of your squats without dropping the bar!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar 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. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, either jerk the whole way or transition from the push press.

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

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

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all the way up  at the top.

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SHOULDER TO OVERHEAD/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.

BACK/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 082720

SHIFT TIPS_202708

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
12 Hang Power Cleans
12 Overhead Press
12 Air Squats

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout, you'll do 12 hang power cleans, 12 overhead presses, then 2 air squats for 4 total rounds.

Shoot to get each movement set done in one minute or less so that you're finishing one round in under three minutes!

For the dumbbell hang power clean, you hold the dumbbells 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!

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 in the ears! Then bring the dumbbells all the way down to the shoulders each time.

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

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

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SHOULDER TO OVERHEAD/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.

BACK/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.

82820

TIP DB HANG POWER SNATCH AUG 5TH 2020

It's time to RE-TEST Julian's choice for a challenge workout!

We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019

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: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR HIPS

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

PROGRAM A

PROGRAM A

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

WORKOUT

5 Rounds

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
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
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.

FRONT RACK LUNGE/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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the 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

HANG 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 you might want to consider subbing Russian Kettlebell Swings

SHIFT 082820

SHIFT TIPS_200508

Time to RE-TEST Julian's choice for a challenge workout!

We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR HIPS

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.

FRONT RACK LUNGE/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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the 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

HANG 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 you might want to consider subbing Russian Kettlebell Swings

82920

TIP DB THRUSTERS AUG 4TH 2020

Time to re-test Miranda's CHALLENGE choice!

We did this workout earlier this month on Aug 4th! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

 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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: 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

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

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

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!

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:

Run 800 Meters (Together)
100 Thrusters
60 Pull Ups

During the thrusters and pull ups - only one person can work at a time. The run is meant to be done together.

You may also do the rower or bike option found in Program C.

RX Men: 45# Barbell
RX Women: 35# Barbell

You may also do the dumbbell options listed in Program A.

Score: Total Time
Goal: 9-13 Min

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 082920

SHIFT TIPS 200408

Time to re-test Miranda's CHALLENGE choice!

We did this workout earlier this month on Aug 4th! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

 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.

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

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.

4 Rounds
Not For Time
15 Reverse Lunge Step Up Right
15 Reverse Lunge Step Up Left
25 Russian Swings

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

Score: Put the weight you used.

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

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

For the Russian Swing you will perform a kettlebell swing to eye level only. Make sure you use a strong drive with the legs and hips. Arms are just ropes. Keep heels down and chest up. Stand up hard and fast.


8 Min Alternating Tabata

20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit ups

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

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

MAMA MODIFICATIONS

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

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!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. 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

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)

Full Body Simple Warm Up
Squat Warm Up

5 Rounds

10 Sandbag Step Overs (R)
5 Bear Complex Reps
10 Sandbag Step Overs (L)
5 Bear Complex Reps

RX Men: 50-60#
RX Women: 30-40#

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 Step Overs/3 Bear Complex to meet the goal time.

Goal Time: 20 Min

We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, stand up all the way, turn and repeat from the other side. The second set of ten reps will be done with the bag on your left shoulder.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all  reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options: You can do it as written
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

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

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

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

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.


Single Arm Dumbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same weight and reps on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

2 Rounds:

10 Standing Straddle with Alternating Bent Knees

30 Seconds per Side Wall Pec Stretch (Right + Left)

30 Seconds Bench Shoulder Stretch


3 Rounds for Quality

1 Minute Handstand Hold (against the wall)

10 Box Pistols Right

10 Box Pistols Left

30 Hollow Rocks

---

Sub Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

---

No SCORE! Do this for quality not for time!

For the Box Pistols, start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.


7 Minute EMOM
(Every Minute on the Minute for 7 Minutes)

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

---

Sub Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

---

Score: Total Reps, but do NOT sacrifice form to be on top of the leaderboard!

For Toes to Bar, start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.

On a running clock for 24 minutes:

Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes (18:00-20:00)

4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

---

Score: Weight Used for Part 1-3
Goal: Make it all of the way through with at least 9-10 reps but not more than 12 of each movement.

The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.

Power Snatch (18 Min - 1 Every 90 Seconds)

This one ends up being 12 reps. You'll go at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, and 16:30.

For the power snatch reps you will want to warm up to a challenging weight before you start - nowhere near a 1 rep max, but something that is getting up there for you.

From here you can either stick with the same weight for all 12 reps, or you can go up a little after every few rounds as you feel good/comfortable.

For this movement your feet will start about hip width. You will have a wide grip - and don't forget to use that hook grip. Bar starts on the ground. Your knees will be bent and chest just over the bar slightly/slightly behind. Keep the heels down as you pull the bar off of the ground with straight arms and a flat back. Use your back to pull the bar in close to your body as you stand. Once past the knees - focus on jumping straight up and then shrugging up with the arms still straight. After finishing the shrug the elbows will come high and outside to keep the bar in close! Pull yourself under the bar slightly and punch to lockout in a partial overhead squat with the bar over the middle of the body.

Stand to finish each rep!


Snatch Pull (5 x 2)

For these you will use the heaviest weight you completed for the power snatch portion!

For this movement the focus is on strengthening the pull from the ground and keeping good positions as well as the hip extension and shrug.

As you stand focus on keeping the chest up, bar close, heels down. Once you pass the knees pick up speed and transition to where you would jump the bar straight up (not forward and out). Once you finish with the hips and the knees - add in the shrug - also straight up - not swinging the bar out. Hold onto the bar and lower back down for the second rep.

Rest as needed between sets.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

RUN VERSION

Run Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

The Vault "Siete"

The Vault "Siete" Daily Subs and Mods

The Vault "SIETE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 7!!)

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 SEVENTH 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 22 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
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Dumbbell  "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press

Minute 2: Max Reps Box Jump Overs

RX MEN: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+ / 30" Box (or just higher box than you normally use)
RX+ Women: 35#s+ / 24" Box (or higher box than you usually use)

Score: Number of Box Jump Overs ONLY
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that
you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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

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

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

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM B

PROGRAM B

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

WORKOUT

Street Parking Vault: Barbell "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Minute 1: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

Minute 2: Max Reps Box Jump Overs*

RX MEN: 95#
RX Women: 65#

RX+ Men: 115#+ / 30" Box (or just higher box than you normally use)
RX+ Women: 75#+ / 24" Box (or higher box than you usually use)

Score: Number of Box Jump Overs.
*You do NOT need to stand up all the way on the box during the box jump overs. Disregard in the description below.
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that
you won't have to break more than once (if at all) on the Lunges and Push Press.

If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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

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

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

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

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

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Sandbag "SIETE"
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Sandbag Front Rack Lunges + 4 Sandbag Push Press (Lunges are alternating)

Minute 2: Max Box Jump Overs

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

RX+ Men: 28-30" Box
RX+ Women: 22-24" Box

Score: Number of Box Jump Overs ONLY.
Goal: Choose a box height that will allow you to get at least 10-15 per round.

**If your sandbag is light for you - go up to 10 and 6 on the Min One Reps.

If you go unbroken on the lunges and push presses, you should be able to complete the reps in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

You can sub front rack step ups in place of the lunges or even single leg deadlifts.

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

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

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

If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.

MAMA MODIFICATIONS

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

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.

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.

The Vault "Siete" Shift Demo

The Vault "Siete" Shift Subs and Mods

The Vault "SIETE" Shift Tip

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "SIETE"
EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 8 Goblet or Dumbbell Lunges + 4 KB/DB Press

Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight.

If you are unable to lunge you may swap out single leg alternating deadlift or  toe touches (like a single leg deadlift with no weight) - or alternating weighted step ups.

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. Keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps by the ears! Watch the leaning back as you press the object up!

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

If jumping or skipping is out of the questions you can perform a kb swing.

MAMA MODIFICATIONS

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

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.

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.

81820

TIP BB CLEAN AND JERK AUG 18TH 2020

#BLAMEALEX

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds
10 Clean and Jerk
15 Toes to Bar
10 Clean and Jerk
15 Dumbbell Facing Burpees

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

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

Score: Total Time
Goal: 15-22 Min

Warm up those shoulders for this one!

The clean AND jerk together counts as 1 rep.

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

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

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

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

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

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

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

Mamas, go with ball slams, Russian swings or check out Mama Modifications for more options!

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

PROGRAM B*

PROGRAM B

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

WORKOUT

4 Rounds
10 Clean and Jerk
15 Toes to Bar
10 Clean and Jerk
15 Bar Facing Burpees

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

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

Score: Total Time
Goal: 15-22 Min

Make sure you warm up those shoulders for this one!

The clean AND jerk together counts as 1 rep.

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

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

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

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

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

Mamas, go with ball slams, Russian swings or check out members-only for more options!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds
10 Sandbag Clean and Jerk
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerk
15 Sandbag Facing Burpees

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

Score: Total Time
Goal: 15-22 Min

Lots of action on the shoulders today, make sure you get a solid warm up!

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

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

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

Or, modify to Knee-Ups, weighted or regular sit-ups if you need to!

Mamas, go with ball slams, Russian swings or check out Mama Modifications for more options!

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

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.

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

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

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 081820

SHIFT TIPS_201808

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees

Suggested weight range for Men: Single 20-50# KB/DB
Suggested weight range for Women: Single 12-35# KB/DB

Score: Total Time
Goal: 8-15 Min

For this workout, you'll perform 10 KB/DB swings, 10 sit ups, another 10 KB/DB swings, and then 10 burpees until you've done 4 rounds!

Each set of the 10 swings should take you 20-30 seconds. For these, you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug, slam balls or an eye level KB Swing.

The burpees will likely take the longest of all the movements. Try to keep the 10 reps under 1:30-2:00! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

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.

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

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

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)